Everything you need to know about ankle sprains
Ankle sprains are one of the most common injuries, affecting athletes, weekend warriors, and anyone who missteps on uneven ground. Despite their prevalence, many people don’t fully understand how to treat and prevent ankle sprains, leading to prolonged recovery, re-injuring or spraining of the ankle, and other chronic issues. This blog post will help you understand the causes, treatment, and prevention of ankle sprains based on recent research and best practices. What is an ankle sprain? An ankle sprain occurs when the ligaments supporting the ankle joint are stretched or torn, usually due to excessive twisting or rolling of the ankle. The lateral ankle ligaments (on the outside of the joint) are most commonly affected. There are three grades of sprains: What causes ankle sprains? According to research ankle sprains often occur during activities involving sudden changes in direction, landing on uneven surfaces, or overuse during repetitive activities. Risk factors include: The long-term impacts of ankle sprains Chronic ankle instability is a common consequence of poorly managed ankle sprains. Chronic ankle instability can be the result of repeated injuries or insufficient rehabilitation, leading to reduced balance and strength, which increases the risk of future sprains. Research shows that a lack of neuromuscular training post-sprain often contributes to chronic ankle instability. Treatment: best practices for recovery Immediate care for ankle sprains focuses on the R.I.C.E. method: However, modern research suggests that early mobilisation is critical for recovery. Functional rehabilitation, including controlled movement and strength exercises, can significantly reduce recovery time and improve outcomes. A new acronym is becoming more widely used and accepted for these types of injuries, called P.E.A.C.E & L.O.V.E & Preventing Ankle Sprains Preventative strategies focus on strengthening the ankle joint, improving proprioception, and wearing proper footwear. Evidence highlights the importance of neuromuscular training, including balance exercises, plyometrics, and dynamic stability drills. Additional tips Final Thoughts Ankle sprains may seem minor, but they can lead to long-term issues without proper care. By understanding the causes, following evidence-based treatments, and incorporating preventive exercises, you can reduce your risk of injury and stay active. If you’re dealing with an ankle sprain or chronic ankle instability, book in with one of our chiropractors and we can assist you with a personalised rehab plan. References
