Sprained or twisted ankle
Twisted and sprained ankles are one of the most common conditions, but one of the most essential to treat, as an untreated sprained ankle can cause a ripple effect through your body and create other structural problems.
Sprains and twists occur when you bend your ankle awkwardly, stretching the ligaments and tendons which stabilise your ankle beyond their limits, and in some instances causing them to tear. A sprained ankle is the same as a twisted ankle, but a more extreme injury.
If left untreated, twists and sprains can cause you to put more weight and pressure on your ‘stronger’ ankle. This causes around 10-30% of people who sprain their ankle to develop chronic (long-term) instabilities like a misaligned hip, which can in turn lead to back pain. Re-occurrences are common too, as 80% of people who have previously sprained an ankle will go on to re-injure their ankle.
Our team of osteopaths and chiropractors will rehabilitate your sprained ankle, relieving pain while returning your full range of motion and improving your strength so that you don’t re-injure your ankle.
Symptoms of a sprained ankle include swelling, pain, stiffness and bruising as well as difficulty putting weight on the affected ankle.
Restricted mobility, loss of strength in the ankle and toes, arch collapse are also commonly observed.
If you hear a crack when you sprained your ankle, or your ankle is twisted at an odd angle, you need to go to A&E in order to rule out a fracture or break.
Sprained and twisted ankles are incredibly common, and most often caused by exercise which causes you to bend or flex your ankle, like running, hiking, football, basketball and netball.
Twisted ankles are also more likely to occur when exercising on uneven and hilly surfaces, such as those found in Hong Kong.
Weakness in your ankles or previous ankle injuries will mean you’re more likely to sprain your ankle again, which is why strengthening your ankle is so essential.
Poorly fitting shoes which allow the ankle to slide, or unsupportive shoes like high heels, will reduce the stability of your foot and ankle too, increasing your risk of sprain.
We recommend initially using the rice method to relieve stress on your ankle: rest, ice, compression and elevation.
After resting your ankle for at least 48 hours, our osteopaths and chiropractors can begin to gently rehabilitate your ankle.
They’ll use massage and mobilisation techniques to ease your pain and reduce inflammation. In turn, this will help improve your mobility and flexibility.
They will also carefully examine the muscles and joints in your back, hips, legs and ankles in order to relieve muscle tightness and improve flexibility in your joints, relieving any restrictions to return your full range of motion, and provide your ankle with the support it needs to function correctly.
During the course of the assessment and treatment, we will address any weaknesses caused by past injuries or surgeries which may have contributed to your sprain. This will help ensure full recovery, and reduce your likelihood of re-injury.
Acupuncture is another great therapy for helping relieve inflammation and reducing pain. Our naturopaths can also help relieve inflammation with dietary and supplement recommendations to support your recovery.
Treating a sprained ankle is essential, so that it doesn’t cause further problems in future. Our osteopaths will prescribe strengthening and stabilising exercises in order to rehabilitate your ankle and prevent re-injury in future.
What’s next?
If you have a sprained or twisted ankle, we can help.
Bring your body back into balance with our osteopaths and chiropractors. Connect with us below, and we'll be in touch shortly.