Don’t Let Lateral Ankle Sprains Ground You: Essential Tips for Recovery! - Fighting Fit Physiotherapy Nerang Gold Coast

Have you had a recent Ankle Sprain?

How about a Torn Ankle Ligament in the past?

Maybe you landed awkwardly playing a game of pickup basketball, fell down the stairs, or even just injured it walking on an uneven surface?

No matter how it happened, many of us injure our ankles throughout our lives and this is something we should not ignore. Especially since ankle sprains, especially the lateral (outter), are amongst the most common musculoskeletal injuries in experienced by many people.

In this blog, we will discuss the repercussions of not treating a lateral ankle injury properly in the beginning and what it can mean in the long term.

The best way to understand ankle injuries is to understand the anatomy of it.

The ankle is composed of three joints which are the talocrural, subtalar, and tibiofibular syndesmosis.

These 3 joints work in tandem with each other to allow complex movements of the ankle joint.

The ligaments and muscles around the ankle act as stabilizers for dynamic movement.

The lateral ankle consists of the:

Anterior talofibular ligament (ATFL),
Calcaneofibular ligament (CFL) and
Posterior talofibular ligament (PTFL).

The main function of the ATFL is to resist inversion or the turning of your ankle inwards. Whereas, the CFL resists inwards turning of the ankle when the ankle is at 90 degrees or facing towards your face. Then the PTFL plays a supplementary role in ankle stability.

According to a 2023 article on Lateral Ankle Instability by Gibboney MD, 40% of all athletic injuries are ankle sprains. The ATFL is the most commonly injured ligament with 90% of all ankle injuries involving this ligament. This is followed by the CFL 50-75% and only 10% of the time the PTFL involved in ankle sprains.

Generally, a lateral ankle sprain is classified on grades from 1 to 3.

A grade 1 is classified as stretching of the lateral ligaments with minimal tearing.
While, a grade 2 is partial tearing of one or several ligaments in the lateral ankle.
Lastly, a grade 3 is the complete rupture of the fibers in the lateral ligaments.

So now that we know a bit of background around ankle sprains, how can physiotherapy help with this?

First, we need to have a thorough examination of the lateral ankle and instability that can come with it.

This involves learning about the ankle’s history, reviewing MRI scans to see its structure, and assessing its range of motion and feeling around it.

It’s also crucial to assess movements like lunges and hopping to check if your ankle can handle the stress.

Once the examination is complete, we can start treatment.

Our goals for ankle rehabilitation are to reduce pain and swelling, especially in the first 48-72 hours, then as quickly as possible restore range of motion, strength, proprioception, and functional activity.

Additionally, it’s crucial to prepare and educate the patient to lower the risk of re-injury and prevent long-term complications.

Proper rehabilitation is important because without it, 10 to 40% of patients may develop chronic ankle instability after an acute sprain.

Effective early rehab is essential, but remember, physiotherapy can also aid in recovery months or even years later.

So now that we have a good idea of the goals of rehabilitation, how do we specifically target the problems?

First, we look at pain management and the reduction of inflammation: In the acute phase, controlling pain and inflammation is the primary focus. Techniques such as manual therapy, appropriate immobilisastion and exercise are commonly used to alleviate pain–making it easier for patients to engage in daily movement and activity.
Next, it’s important to focus on restoring mobility and strength. Physiotherapy is essential for improving the range of motion and strengthening the muscles around the ankle.
After an injury, the ankle joint can become stiff due to inflammation and the body’s natural protective responses. Physiotherapists can use techniques like ankle mobilizations to improve flexibility and reduce stiffness. Stretching exercises and specific strengthening activities, such as resistance band work and calf raises, are crucial for regaining flexibility and stabilizing the joint.
As symptoms improve, focusing on proprioception and balance becomes important. Ankle sprains often affect proprioception, the body’s ability to sense joint position and movement. Physiotherapy includes balance training to restore proprioception and reduce the risk of future sprains.

Exercises like single-leg stands, balance board activities, and advanced functional movements are key to this part of rehabilitation.

Physiotherapy should always involve personalized programs tailored to individual needs, such as specific movements related to work, sports, or personal goals.

This customized approach ensures effective and efficient rehabilitation, addressing unique weaknesses or stiffness.

Education is also crucial. By teaching proper biomechanics, recommending suitable footwear, and guiding exercises to reinforce ankle stability, physiotherapy helps patients achieve long-term goals and prevent future sprains. Strengthening and coordinating the ankle reduces the risk of chronic instability.

In summary, physiotherapy is vital in managing lateral ankle sprains and tears throughout the recovery process.

It helps alleviate pain, restore mobility, and improve proprioception and strength, promoting a complete recovery and preventing future injuries.

For those aiming to return to work, sports, or an active, pain-free lifestyle, a structured physiotherapy program is essential for long-term ankle health.

References:

Gibboney MD, Dreyer MA. Lateral Ankle Instability. [Updated 2023 May 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538215/
https://www.physio-pedia.com/Lateral_Ligament_Injury_of_the_Ankle
https://www.physio-pedia.com/Management_of_Lateral_Ankle_Sprains

Physical Therapy After an Ankle Sprain: Using the Evidence to Guide Physical Therapist Practice. (2021). The Journal of orthopaedic and sports physical therapy, 51(4), 159–160. https://doi.org/10.2519/jospt.2021.0503

Brenda Samosa

05:52 07 Nov 24

I had a really bad shoulder and had been seeing a different physio for 3 months (from a different place) I got told Tyson was good. After just a few sessions the movement was coming back. I’m 66 and was worried I would have to stop surfing. But with a lot of help from Tyson I’m back in the waves ( thank you so so much)

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08:16 30 Oct 24

Steve Harris

22:33 15 Oct 24

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04:20 18 Sep 24

Shout out to Max from fighting fit physio. He helped me out massively straight after shoulder surgery and back into work and sports in no time. Couldn’t recommend anyone better!

Scotty

08:31 31 Jul 24

Five star service from Max & the team!
Professional & very thorough, you know that patient outcomes are of the highest priority.
I highly recommend this business.

Riley Wilson

08:27 14 Jul 24

Be AWARE they’ll immediately try to commit you to multiple follow up sessions after your initial consultation. This happened to me and then I later found out that as it just so happens, they have a cancellation policy that says you have to pay 100% of the consultation fee for cancelling. They failed to tell me this when they were pushy in committing me to 6 sessions after my consult, so that was a really nice little surprise.

I was already uncomfortable with how pushy they were in having me commit to so many sessions, so when I heard about the policy I just cancelled all together. So, I can’t speak further to the quality of their service throughout therapy phase. FYI this was also a few months ago now, it’s possible (though unlikely) they may have changed the policy. Just ask the question.

Megan Shelley

06:51 03 May 24

Fighting Fit Physiotherapy is hands down the best physio I've encountered. Having tried multiple physios for various injuries, I always find myself coming back to them. Their expertise consistently exceeds expectations, helping me get back to my sport faster than I thought possible. Their personalized approach and attention to detail make all the difference. I could not recommend a better or more exceptional physio team!

Gina Matthews

08:41 24 Mar 23

Can't recommend this place high enough. I was in so much pain with my knee an had been for months through advise an exercises I'm now looking forward to returning to gym an back riding my horses in endurance thank you so much

Courtney Halse

01:36 29 Nov 22

Kyle was knowledgeable, personable and professional. He saw me through my second pregnancy and continued to work with me until 6 months post partum on issues with my back. Would recommend anyone to go and see him.

Also shout out to Georgia on the front desk. She makes you feel welcome and brings a sense of warmth to the place!

Alli Davenport

08:07 04 Nov 22

After hip replacement surgery in February I wanted toget back into weight training legs, I started with Mitch 18 weeks ago and after a lot of hard work and sweat I am able to safely train again, I cannot thank Mitch enough for his support,encouragement and knowledge. The staff are friendly and helpful and I always looked forward to my session's

Robert Parkinson

10:50 15 Aug 22

This is the second time I have been treated by the team at FFP.
As a health professional myself I have been impressed with the level of care I have received from all members of the team.
The personalised treatment and rehabilitation programs have produced excellent results and I have completed both programs pain free and feeling stronger than before my injuries.
During the program there was constant communication and follow up and they were very accommodating with my work schedule.
All in all it was a very holistic experience and I would highly recommend the service.

Kiri Canavan

07:30 08 Jun 22

Tyson was amazing! We came up with an 8 week plan at my first consultation with weekly check ins and updates to exercises. 8 weeks later, I am pain free and able to train harder than ever. Highly recommend and the staff are all fantastic and super accomodating!

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