Are you at a higher risk of spraining your ankle? Does it keep happening or you feel unsteady on your feet? Here’s what you should know!

You know the story. You’re enjoying a lovely walk, breathing in the fresh air, and suddenly – OUCH!

You’ve just rolled onto the outside of your ankle and you now have an immense amount of pain radiating through your foot that leaves you limping back home. Yes, we can safely say that almost everyone has experienced this and the resulting sprained ankle. Not only is it painful, but it can prevent you from carrying out both your daily tasks and the things you enjoy and look forward to!

But how do we sprain our ankles and WHY does it hurt? More importantly, are some of us at a greater risk than others and if so, how can we reduce this risk? Here’s what you need to know!

What happens when we sprain our ankle?

An ankle sprain describes damage to any (or all) of the supporting ankle ligaments. Their role is to stabilise the ankle by limiting us from excessively rolling inwards or outwards, and hence falling over.

The most common type of ankle sprain is a lateral ankle sprain, where you roll outwards onto your ankle (as opposed to inwards). The ankle has 3 primary lateral ankle ligaments:

• Anterior talofibular ligament
• Posterior talofibular ligament
• Calcaneofibular ligament

We sprain our ankles when the foot suddenly twists or rolls and as a result stretches these ligaments past a point that they can safely tolerate, causing them to become damaged. Because these ligaments work to support and stabilise the ankle with every step we take, the simple task of walking can become very painful depending on the severity of the sprain.

What can cause an ankle sprain?

Anytime the foot is suddenly twisted inwards can result in an ankle sprain. Often this happens when playing sports, especially if you’re changing direction on the field often and moving quickly and on uneven surfaces. Wearing unsupportive shoes that allow lots of movement in the shoe and don’t help to stabilise or support your foot are also big contributors to ankle sprains.

How do I know if I’ve sprained my ankle?

Symptoms vary depending on the degree of the damage but can often include:

• Swelling
• Tenderness
• Pain
• Feeling of instability
• Inability to walk normally or bear weight on the injured foot
• Bruising around the ankle

If it’s a mild sprain, you’ll still be able to walk on it, albeit with a little pain or discomfort. It will likely be swollen and tender, but should resolve within a few days.

More severe ankle sprains will limit your ability to walk and bear weight on the injured foot and alongside the pain and swelling you may notice bruising. You may also feel a greater unsteadiness or a ‘wobble’ when you walk. These take longer to resolve and require more care.

What should I do to treat it?

Treatment is largely dependant on how many of the ligaments are damaged and whether it’s minor damage or the ligaments have partially torn or even ruptured. This is why it’s important to have your injury assessed by a Podiatrist if you’re worried you may have done some damage, so you can get the best timely treatment and be back to doing the things you enjoy as fast as possible.

Typical management may initially include treating the acute symptoms, such as swelling and pain, through RICE (rest, ice, compression and elevation). If the pain doesn’t settle, your podiatrist will prescribe an efficient treatment plan for you based on your symptoms, the extent of the injury and your daily activities among other factors. Strapping the ankle in a position that minimises any undue tension on the ligaments is a common start, as well as ensuring the footwear you’re in during your recovery (if any) doesn’t aggravate your injury and prolong your healing time.

Here at Sole Motion Podiatry, a cornerstone of our comprehensive rehabilitation plans is strengthening and mobilising the ankle to restore function, balance, motion, strength and achieve the best long-term results. We don’t just want to relieve your current symptoms but to keep your feet strong and at their best to reduce your likelihood of future injury. Ensuring you understand your injury as well as the patterns of good functional foot movement is one of our core values.

Repeated ankle sprains can lead to chronic ankle instability

A real risk from improper care and management following an ankle sprain is that you may develop chronic ankle instability. If you’ve had multiple ankle sprains then this is especially for you. Chronic ankle instability means long-term issues with remaining stable on your feet, ongoing low-grade lateral (outside) ankle pain and/or swelling, and ultimately even more sprains and the painful symptoms that comes with that. Long-term, evidence shows the possibility for bone spurring, arthritic changes and tendon weakness following the prolonged symptoms of ankle instability. If you think this may be you – come in and see us.

Why Sole Motion Podiatry?

At Sole Motion Podiatry, you matter. We work with you, your circumstances and your goals throughout your recovery because we understand that every person is different and deserves a tailored treatment approach. It’s not just about treating your current symptoms but about managing the underlying cause, treating you holistically and equipping you with everything you need to get the best results long-term and help you avoid future re-injury. We are committed to clinical excellence because your quality of life is important and you shouldn’t let foot pain limit you from living the life you love. For the best care for your feet in Melbourne, give us a call on 1300-FXFEET!