An ankle sprain often occurs in a nasty accident. You slip, just step wrong or land unhappily while exercising. Especially in the winter months and with more intensive exercise, this happens frequently. An ankle sprain often causes immediate pain and swelling, which can make walking more difficult. You should not underestimate this injury. By taking the right steps in time, you support recovery and reduce the chances of permanent symptoms.
What happens in an ankle sprain?
In an ankle sprain, the foot usually folds inwards or outwards. This overstretches or damages the ankle ligaments on the outside of the ankle. This can lead to pain, swelling and sometimes blue discolouration around the ankle. In many cases, walking is still possible, but the ankle feels unstable or painful. Without proper support, this instability can persist, increasing the chances of spraining your ankle again.
Why proper recovery after an ankle sprain is important
According to Home doctor shows that a sprained ankle usually recovers on its own within a few weeks, provided the ankle is loaded and moved properly. It is important not to give the ankle too much rest, but also not to fully load it again too soon. For example, if you start intense exercise too soon or do not pay enough attention to recovery, the ankle may remain unstable. This increases the risk of recurrent ankle sprains and long-term complaints when walking or playing sports.
How do you recognise an ankle sprain?
An ankle sprain is often recognised by pain around the ankle immediately after the sprain. It can be difficult to push off properly or feel confident while walking. If the pain does not subside after a few days or the ankle continues to feel unstable, it is wise to contact your physiotherapist.
What to do?
In the first phase after an ankle sprain, there is a lot you can do yourself. Think about:
- Temporarily relieve the ankle and avoid painful movements
- Regular cooling to reduce swelling and pain
- Raise the leg slightly at rest
- Wear sturdy shoes for extra support
As mentioned above, however, it is important to keep moving the ankle when you can. This is because light movement helps prevent stiffness and supports recovery. For example, you can go for a gentle walk or cycle, as long as this does not cause any obvious pain. Activities that involve turning quickly, jumping or putting a lot of force on the ankle are best avoided temporarily. By slowly building up the load, the ankle will gradually become stronger again.
Physiotherapy for ankle sprain
Physiotherapy is important for a good recovery after an ankle sprain, especially if symptoms persist for a longer period of time or if you want to return to safe sports. The physiotherapist examines the stability, strength and mobility of the ankle and looks at your way of walking and moving. You will be given targeted exercises to re-strengthen the muscles around the ankle and improve your balance, thus reducing the risk of spraining your ankle again.
Moving confidently and steadily again? Get in touch!
An ankle sprain is annoying, but in most cases it recovers well with the right approach. By paying attention to recovery, exercise and guidance, you will prevent symptoms from continuing to recur.
Do you suffer from a sprained ankle or notice that recovery is taking longer than expected? Our physiotherapists will be happy to help you with personal advice and guidance. Feel free to contact with us at 085-5000333 or send an e-mail to info@friskfysio.nl for an appointment.
