Ankle Sprains
Every year like clockwork, physiotherapists see a spike in ankle sprains in the months of December to March. You can thank the icy Canadian winters for that! The most common way to injure the ankle is for it to twist inwards - this can be called a “lateral ankle sprain” or “inversion sprain”. Immediately after, the ankle and foot swell up and it can be hard to put pressure on that foot. It is always advised to see a health care practitioner soon after you twist your ankle. There are some indicators and tests they can use to determine right off the bat if an x-ray is needed to rule out a fracture. If all signs point to the injury being a sprain or strain, the physiotherapist will initiate a treatment plan.
When the ankle is first sprained, it is a good idea to follow the RICE protocol until you are able to see your physiotherapist. This should only be done for the first day or two:
R: Rest. Try to stay off that ankle and avoid too much weight bearing on it especially if its painful
I: Ice. For 15-20 minutes every 3 hours, try to ice affected foot and ankle
C: Compression. Use a tensor wrap to apply some pressure to the foot and ankle
E: Elevate: Prop the affected leg up on a few pillows while you lie flat to allow the swelling to drain
The RICE protocol should only be used very initially until a health care provider can properly assess the injury. Once the physiotherapist has determined the severity of the injury, they will likely move you into the MEAT protocol to start the healing process:
M: Movement. It is very important to start moving your ankle in pain free ways as soon as possible. This will help with the swelling, prevent muscle atrophy and also get you back to your usual function quickly.
E: Exercise. Your physiotherapist will give you appropriate exercises to bring mobility and strength back.
A: Analgesia. Keeping your pain under control will help your rehab go smoothly. This can be achieved through manual therapy, ice/heat, and pain killers.
T: Treatment. Having a treatment protocol that is specific to your injury and your goals will ensure that you get back to doing things that are important to you in a safe and efficient manner. Most ankle sprains take about 6-8 weeks to fully heal.