Ankle Sprains: Can You Just Walk It Off
With Ellen Bailey
βJustΒ walkΒ itΒ off.β HowΒ oftenΒ doΒ youΒ hearΒ thisΒ whenΒ someoneΒ hasΒ rolledΒ theirΒ ankle? InΒ someΒ cases, youΒ mayΒ beΒ ableΒ toΒ fullyΒ weight-bearΒ afterΒ anΒ ankleΒ sprain, butΒ thisΒ doesΒ notΒ alwaysΒ meanΒ youΒ willΒ getΒ offΒ scot-free!
What causes an ankle sprain?
You or someone you know may have experienced an ankle sprain after a nasty fall or from landing awkwardly after a jump. Ankle sprains make up about two thirds of all ankle injuries and 40% of all athletic injuries!
The most common type of ankle injury is a lateral ankle sprain which is usually caused by a rapid inward rolling motion (or inversion). While some lucky few may get away without much harm, most unfortunately end up with damage to the Anterior Talofibular ligament (ATFL) and/or the Calcaneofibular ligament (CFL). In more severe cases, damage can occur to tendons, bone, cartilage and other connective tissues such as the syndesmosis.
Healing times will vary depending on the grade of the tear, damage to other structures,Β and quality of rehabilitation.
Even if you can weight-bear straight away, you may have a lower grade tear (I or II). These types of injuries usually take 3-6 weeks to heal, and athletes can return to sport shortly after. However, a lot of current research has shown even low-grade ankle sprains can lead to long term instability.
Some people may see a doctor or physiotherapist to clear any major damage, maybe get some exercises, then forget about it and move on with life. Sadly, a lot of people will even skip the seeing a professional part and just leave it alone. If you live a sedentary lifestyle (and donβt enjoy the amazing benefits of exercise), this may be fine, but in most cases this may not be enough.
Long term outcomes
Studies have shown that up to 40% of individuals who sustain a lateral ankle sprain will still report symptoms 12 months post injury, and 20% still have symptoms 5 years later. This is primarily due to a condition called chronic ankle instability (CAI). Signs and symptoms of CAI include:
- Recurrent sprains
- Persistent pain &/or swelling
- Reduced joint range of movement
- Reduced ankle strength (especially calves!)
- Reduced strength of other leg muscles (glutes, hamstrings, quads)
- Poor balance
- Reduced proprioception (joint spatial awareness)
- Altered jumping/landing biomechanics
What causes CAI? Poor rehabilitation in the early stages of the injury! (And potentially poor ongoing rehab to maintain strength and mobility).
If you choose to just βwalk it offβ and let your ankle recover without proper rehabilitation you may be at risk for developing CAI. It is always a good idea to seek guidance from your physiotherapist especially if you wish to continue playing sport or running.
Rehabilitation of acute grade I-II ankle sprains
After relative rest (usually for 24 hours) and following the RICE principles, early mobilisation is key! Your physio will help design a practical exercise program that suits your schedule and your goals, but itβs up to you to put the work in!
If you are struggling with ongoing symptoms after an ankle sprain or have recently acquired an ankle injury, make sure to pop in and see one of our amazing physiotherapists or exercise physiologists! The long-term benefits are worth it!