Sprained ankle symptoms include pain, ankle tenderness, swelling and bruising. A sprained ankle is sometimes also called a sprained ankle. A sprained ankle is an injury that is most commonly seen when you step on an uneven surface, such as a rock, curb or other elevation. During a sprain, your foot suddenly collapses inward, causing the ankle ligament to stretch or tear and become thick. The recovery time from a sprained ankle is often not that long. After 4 to 5 days you should be able to stand on your feet again. There are several exercises that help with a sprained ankle. It is important to quickly try to see if you can walk again. Walking promotes recovery from a sprained ankle. Contact your doctor if the pain and/or swelling have not reduced after 4 days, i.e. if the ankle remains swollen.
- What is a sprained ankle?
- Explanation
- Bruising and swelling
- Symptoms of a sprained ankle
- Ankle sprain by severity (grade)
- Causes of a sprained ankle
- Risk factors
- Participate in sports
- Uneven surfaces
- Previous ankle injury
- Poor physical condition
- Unsuitable shoes
- Sprained ankle treatment (taping)
- Rest (rest)
- Ice (ice/cooling)
- Compression
- Elevation
- Medicines for a sprained ankle
- When to consult the doctor?
- Exercises for a sprained ankle
- Walking and cycling
- Ankle exercise with toe walking
- How long does the recovery take?
- Duration
- How long does a sprained ankle stay?
- Ankle sprain prognosis
- Complications
- Preventing a sprained ankle
Sprained ankle / Source: Blazej Lyjak/Shutterstock.com
What is a sprained ankle?
Explanation
The most common injury is a sprained ankle, also called a bruised ankle. With an ankle sprain, the foot suddenly collapses inward, causing damage to structures in and around the ankle. Sometimes a distinction is made between a sprain and a sprain. A sprain then indicates a mild sprain, in which the ankle ligament is not torn but has been stretched.
Bruising and swelling
With a sprained ankle, the ankle ligament comes under tension, causing it to stretch and/or tear. This causes small tears in the ankle ligament and a number of blood vessels tear and become damaged, causing a bruise around the ankle. In the days after the incident, the swelling will gradually spread over the foot and the spreading blood may cause a discoloration from purple to green and yellow. You get a painful and swollen ankle. It only rarely happens that the ankle ligament tears completely.
Sprained ankle / Source: Boldie, Wikimedia Commons (Public domain)
Symptoms of a sprained ankle
Symptoms of a sprained ankle vary depending on the severity of the injury. They can consist of:
- pain in the ankle, especially when you put weight on it
- tenderness when you touch the ankle
- swelling
- bruising
- limited range of motion
- ankle instability
- popping sensation or sound at the time of injury
When you sprain your ankle, you feel a sudden sharp pain, often localized on the outside of the ankle. After a few minutes the worst pain subsides somewhat, allowing you to walk carefully again, although this is still painful and difficult. After the sprain, swelling of the ankle occurs and bruising occurs, which gradually sinks to the lower parts of your foot, such as the heel, the outer edge of the foot and the toes. You may have broken something if immediately after spraining your ankle you can’t possibly walk four steps without assistance. In that case, consult your doctor.
Ankle sprain by severity (grade)
With an ankle sprain, the damage to the ligament ranges from stretched or slightly torn to completely torn. The doctor will treat a sprain accordingly.
|
Degree |
Description |
|
Grade I |
The ligaments are stretched or slightly torn, with mild tenderness, swelling and stiffness. The ankle feels stable and it is usually possible to walk with minimal pain. No specific treatment is required. |
|
Grade II |
The ligaments are partially torn with moderate pain, swelling and bruising. Although the ankle sometimes feels stable, the affected parts are sensitive to the touch and walking is painful. treatment of grade II sprained ankle can be done with bandage (tape or brace). |
|
Grade III |
This involves a complete tear with severe swelling and bruising. The ankle is unstable and may feel ‘wobbly’. Walking is usually not possible because the ankle does not cooperate and there is severe pain, although the initial pain may disappear quickly. Treatment of grade III sprained ankle is done by complete immobilization using tape or plaster. Sometimes surgery is necessary. |
Causes of a sprained ankle
A sprain occurs when the ankle moves into an abnormal position, which can cause one or more ankle ligaments to stretch, partially or completely tear. Causes of a sprained ankle can include:
- a fall where you twist your ankle
- landing awkwardly on your foot after jumping or spinning
- walking or exercising on an uneven surface
- someone else stepping or landing on your foot during a sporting activity
Sports is a risk factor for a sprained ankle / Source: Maridav/Shutterstock.com
Risk factors
Factors that increase the risk of an ankle sprain include:
Participate in sports
Ankle sprains are a common sports injury, especially participating in sports that require rolling and twisting of the foot or jumping, such as basketball, tennis and football.
Uneven surfaces
Walking or running on uneven surfaces or in poor conditions (bumpy terrain or lots of holes in the terrain) can increase the risk of a sprained ankle.
Previous ankle injury
Once you sprain your ankle or have had another type of ankle injury, you are more likely to sprain it again.
Poor physical condition
Limited strength or flexibility in the ankles can increase the risk of sprain during sports.
Unsuitable shoes
Shoes that do not fit properly or are not suitable for a particular activity, as well as high-heeled shoes in general, make ankles more vulnerable to injury.
Sprained ankle treatment (taping)
Limiting swelling speeds up recovery. Therefore, follow the so-called RICE rule after a sprain. The four letters stand for:
Rest (rest)
It is important to keep moving (walking promotes recovery), but do this as much as possible without any strain and prevent your ankle from spraining again. Always put your foot straight forward when walking and if the pain worsens substantially, it is better to stop and try again the next day. Keep moving your foot back and forth regularly, even when you are sitting or lying down. This way you prevent the ankle joint from becoming stiff. Cycling can also help keep your ankle loose. Do not resume a sport too quickly and increase the load gradually. Pay particular attention to sports where the risk of sprains is particularly high, for example sports on uneven terrain.
Ice (ice/cooling)
Immediately after the sprain, cool the ankle for at least 15 minutes. Use a cold pack or ice pack or running, cold water for this. With a cold pack or ice pack you must always place a tea towel or thin towel between your skin and the ice to prevent the skin from freezing. You can also use ice wrapped in a washcloth or cotton towel. A cloth soaked in vinegar will also take away the swelling. However, cooling with ice is more effective.
General practitioner with patient / Source: Istock.com/monkeybusinessimages
Compression
Taping the sprained is also possible. After cooling, a tape bandage or brace can provide some strength, but it does not accelerate healing. It is especially recommended when the ankle ligament is severely torn. It helps to prevent sprains again and thus support the recovery of your ankle ligament. The doctor can apply a tape bandage. The tape bandage remains on for two to six weeks. If you feel that the tape bandage is too tight or too loose, you should contact your doctor. An ankle brace is an ankle support that is attached with Velcro or straps and provides compression around your ankle joint. This improves the feeling of stability in the joint and provides strength.
A bandage or tape bandage creates pressure, which drains fluid and reduces swelling.
Elevation
Keep your ankle elevated as much as possible. Do this especially during the first 48 hours. Let your ankle hang down as little as possible. This limits fluid accumulation in the ankle. Normally the swelling subsides within a few days.
Paracetamol for pain due to a sprained ankle / Source: Martin Sulman
Medicines for a sprained ankle
Pain from a sprained ankle can keep you awake. For many pain complaints you can use paracetamol and it is best to take it regularly. If necessary, take 1000 mg paracetamol up to 4 times a day for 1 to 2 weeks. If this does not provide sufficient relief, you can switch to an NSAID, such as ibuprofen, diclofenac or naproxen, in consultation with your doctor.
When to consult the doctor?
If you are unable to put weight on your ankle immediately after the incident, it is wise to consult a doctor immediately to see whether the ankle is broken. Even if the complaints have not clearly decreased after a few days, it is advisable to consult a doctor.
Exercises for a sprained ankle
Walking and cycling
With a sprained ankle, it is important to gradually build up the movement, strength and flexibility of your ankle to the previous level. You should remember that walking and cycling are the most important exercises. Avoid overload. Build it up slowly. There are all kinds of exercises that strengthen the tendons and muscles of the lower leg and ankle. It always applies that you should not do the exercises for too long in a row, do it every other day and try to maintain it for six to eight weeks. Not only the sprained ankle, but also the healthy ankle should be involved in the exercise.
Ankle exercise with toe walking
This is the best-known exercise for a sprained ankle. Stand high on your toes and walk ten steps forward. Turn around while standing on your toes. Walk ten steps again, this time with your toes pointing as far out as possible. You can achieve this by rotating your legs outwards from your hip. Turn around again while standing on your toes. Walk ten steps again, but now with your toes pointing inwards. Turn your legs inwards from your hip. Repeat this exercise three times in a row and always remain upright. If the exercise still hurts, you are not ready for it yet. Don’t force anything. Try again a few days later. In the meantime, focus on walking and cycling.
How long does the recovery take?
Duration
How long does it take to recover from a sprained ankle? If a few days after spraining your ankle you can stand on your ankle and walk again, you can safely assume that it is a mild sprain and the recovery is going well. After a sprain, you can often walk normally again within one to two weeks and resume your daily activities (depending on the type of work you do). Most people with a sprained ankle will return to normal function within six to eight weeks after an ankle ligament injury. Keep in mind that you can only exercise normally again after eight to twelve weeks.
How long does a sprained ankle stay?
After a few days, your ankle usually becomes less thick again. The swelling can last 10 days or longer. So don’t worry yet if you can walk again after a mild sprain, while you still have a swollen ankle.
Ankle sprain prognosis
Most ankle sprains heal without complications or difficulties. Surgery is rarely necessary for mild or moderate cases of ankle sprains. It is sometimes considered in cases of a severe sprain in a professional athlete or anyone else who will place a lot of stress on the joint in the future. You can often begin exercises to maintain ankle flexibility and strength once the swelling has gone and you can walk without pain.
Complications
Failure to adequately treat a sprained ankle, returning to activities too quickly after spraining your ankle, or repeatedly spraining your ankle can lead to the following complications:
- chronic ankle pain
- chronic instability of the ankle joint
- osteoarthritis in the ankle joint
Preventing a sprained ankle
A number of (precautionary) measures can prevent you from spraining your ankle:
- Wear well-fitting, sturdy and supportive shoes that are appropriate for the activity you are doing.
- Train your lower leg muscles.
- You can wear tape or a brace during high-risk sports, such as indoor and physical contact sports and/or with a weak or previously injured ankle.
- Warm up before exercising.
- Use caution when walking, running or working on uneven surfaces.
- Wear high-heeled shoes as little as possible.
- Do not play sports or participate in activities for which you are not trained.
- Ensure good muscle strength and flexibility.
- Do stability training, including balance exercises.
read more
- Swollen ankles and swollen feet: causes and treatment
- Torn ankle ligament: symptoms, treatment and recovery
- Pain in the ankle: causes of painful ankle or ankle pain
- Bruised Ankle: Symptoms, Causes, Treatment & Prognosis
