Ankle Sprains: Causes, Symptoms, and Recovery
By Shikin Fadzullah & Irairawan
In our ongoing injury management and recovery series, we focus on common injuries, their causes, symptoms, and treatments. Today, we’re diving into ankle sprains, exploring what they are, how they occur, and strategies for managing them effectively. Whether you're aiming to stay active, recover fully, or prevent future injuries, this guide is here to help.
What is an Ankle Sprain?
An ankle sprain occurs when the ligaments surrounding the ankle joint are stretched or torn, usually due to an unnatural twisting or rolling motion. Ligaments are tough bands of tissue that connect bones and play a crucial role in providing stability to the ankle. Sprains can range from mild (Grade 1, involving slight overstretching) to moderate (Grade 2, partial tears) and severe (Grade 3, complete tears), which may significantly impact mobility and cause persistent discomfort.
What Causes Ankle Sprains?
Ankle sprains commonly occur during activities that involve sudden changes in direction, jumping, or navigating uneven surfaces. Sports like basketball, tennis, and trail running pose a higher risk due to their dynamic nature. Contributing factors include poor footwear, insufficient warm-ups, weak stabilising muscles, and a history of previous ankle injuries. A lack of proprioception, the body's ability to sense movement and position—further increases the likelihood of sprains, particularly during high-impact or unpredictable movements.
Signs and Symptoms
The hallmark signs of an ankle sprain include:
Immediate pain around the ankle, which is often sharp or throbbing.
Swelling and bruising, which may develop quickly.
Difficulty bearing weight on the affected foot.
Tenderness and sensitivity to touch in the injured area.
Reduced range of motion or stiffness.
Managing Ankle Sprains
Recovery from an ankle sprain involves rest, targeted care, and progressive rehabilitation. Below are some key strategies to support a smooth recovery:
Rest and Pain Management
Activity Modification: Avoid putting weight on the affected ankle. Use crutches if necessary.
Ice: Apply ice packs for 15–20 minutes every 2–3 hours to reduce swelling and pain.
Compression and Elevation: Use a compression wrap to minimise swelling and elevate the foot above heart level.
Exercises
Gentle Mobility and Circulation Exercises (Towel or Band-Assisted Stretch)
Mobility exercises are an effective way to improve your ankle's range of motion and flexibility.
Instructions: Sit with your leg straight out in front of you. Loop a towel or resistance band around the ball of your foot. Gently pull the towel or band towards you until you feel a stretch in your calf and Achilles tendon. Hold for 15–20 seconds, then release.
Proprioception and Balance (Weight Shifts on a Stability Ball)
This exercise helps improve balance and posture without putting excessive weight on the ankle.
Instructions: Sit on a stability ball with your feet flat on the ground. Slowly shift your weight from side to side, then forward and backwards, keeping your movements gentle and controlled.
Strengthening Exercise (Static Ankle Isometric)
This exercise specifically targets the ankle muscles, helping to build strength and endurance.
Instructions: Sit with your foot flat on the ground and use your hand or a wall for resistance. For eversion, press the outside of your foot outward against the resistance. For inversion, press the inside of your foot inward. Hold each press for 5–10 seconds and repeat 10–15 times in each direction
Gradual Return to Activity
Once the pain subsides, gradually reintroduce physical activities. Begin with light exercises, increase the intensity slowly, and take care to avoid re-injuries.
Prevention Strategies
Reducing the risk of an ankle sprain involves proactive measures:
Warm Up Properly: Dynamic stretches and light cardio help prepare your body for activity.
Wear Supportive Footwear: Choose shoes appropriate for your activity, with good ankle support.
Strengthen Ankle Stabilisers: Strengthen your ankles with exercises that target your calves, shin muscles, and the sides of your lower legs.
Conclusion
Understanding ankle sprains and adopting effective recovery strategies are essential to preventing re-injury and achieving full rehabilitation. Rest, consistent exercises, and a gradual return to activity form the foundation of recovery. For personalised advice, consult a healthcare professional or physiotherapist. With proper care, you can regain strength, rebuild stability, and confidently return to your active lifestyle.