What is a lateral ankle sprain?
When you roll your ankle, it can stretch, or even tear the ligaments holding your ankle together. The result? An ankle sprain! It’s most likely that you’ve sprained the outside of your ankle. How can we know this? Well, the outside (or lateral part) of the ankle is one of the most frequently sprained joints in the body. The ligaments connecting the tibia (on the inside of the leg) to the talus are stronger than those connecting the fibula (on the outside).
This means that these ligaments are more prone to injury. Also, the ligaments on the lateral side are much more flexible. So, when you run into one of the pesky holes in the ground, you’re much more likely to roll the ankle outwards (a plantar-flexion/inversion) than inwards (known as eversion). Also, an eversion is less likely to damage the deltoid ligament as it’s so strong. However, that’s not to say it can’t happen. For example, if you land badly while playing sports, or you miss your footing on the stairs, eversion can occur. If you have suffered from a medial ankle sprain, please make an appointment with us on 01634 420046 / 01622 260101 asap as these can be very serious injuries.)
Who is at risk?
So lateral ankle sprains are common. They’re particularly common among those who play sports where pivoting to change direction is the norm. This includes dancers and anyone unfortunate enough to not see a divot in the ground before stepping in it! Your odds of suffering a lateral ankle sprain go up further if you have hypermobile joints, are particularly tall or heavy, or if you have wide feet. And, very unfairly, you’re particularly likely to suffer from lateral ankle sprains if you’ve already sprained your ankle in the past (more on this later.)
How do I treat it?
The RICE method (Rest, Ice, Compression and Elevation) is the first step for all such injuries. Everyone leads such busy lives that it’s tempting to try to fast-forward through this process, but even a relatively minor ankle injury can become much worse if you don’t let it heal. If your body is sending your brain pain messages, then you need to keep your weight off the injured foot, ice it for twenty minutes every two to three hours, wrap it in a compression bandage and prop it up above your heart level. Every injury and every patient is different, but RICE can be effective for up to three days. Of course, if your ankle is still hurting two days after the injury (or if you’re aware of other complications) then you need to make an appointment for more advanced treatment as soon as possible. Your osteopath is here to help.
Whether it’s possible for the damaged joint to bear weight is telling. If this is not painful a day or two after injury, then the ligament damage may be mild. If this is the case, you may be able to resume everyday movement with proper strapping and support. However, a more significant injury will result in excruciating pain, or prolonged bruising and swelling. If you are experiencing these symptoms, you may require further rest and treatment.
At Tim Wood Healthcare we can assist with assessing the injury, providing hands-on treatment and if required help you with strapping to support your ankle through the healing process.
The pain has decreased – now what?
As soon as the pain begins to subside, it’s our priority to make sure that healthy movement begins. We hope to see a return to a full range of motion through the ankle, strong balance, and healthy movement throughout the body. Compensatory movement patterns can be a problem. Subconsciously you adjust your stance or gait just a little to reduce pain in the short term and somehow, without your full awareness, this new movement pattern becomes your “new normal,” making you vulnerable to further injuries. It’s also likely that your proprioception, the sense of your body’s position and movement, has been reduced, again without your conscious awareness.
Combine this loss of proprioception with a loss of strength in muscle and stabilising tendons, and balance is ultimately diminished. So, a horrible cycle of repeated injury begins. (And if your balance is already compromised those holes in the ground are going to get you more often – so unfair!)
The good news is that at Tim Wood Healthcare we’re here to support you in your recovery. We can help strengthen your ligaments and tendons. They respond to training more slowly than muscle, but they do respond. Your osteopath can work with you to build an exercise programme to maximise theses potential gains in ligament strength. Here at our Rainham or Maidstone osteopathic clinics, we can also help to improve your balance, through conscious work on your proprioception skills. Normal movement with strength, stability and balance is our goal so that you can return to the sports and dance forms you love. Just watch out for those holes in the ground!
