This injures the lateral (outside) ankle ligaments and is called a Lateral Ankle Sprain. It is one of the most common injuries in sport.
What causes Lateral Ankle Sprains?
Lateral Ankle Sprains typically occur during activities that require rapid changes in direction, may occur on uneven surfaces, or when landing from a jump. Other factors that may cause or contribute to Lateral Ankle Sprains include:
- Previous history of ankle sprains
- Weak muscles in the ankle/lower leg
- Inappropriate footwear
- Worn out footwear
- Anatomical and functional factors mostly attributed to under-pronation
What are the Signs & Symptoms of Lateral Ankle Sprains
The most common signs & symptoms of a Lateral Ankle Sprain include:
- Pain, tenderness and rapid swelling in the outside of the ankle that can progress to affect the entire ankle
- A popping sound or tearing sensation at the time of the injury
- Bruising around the ankle that may spread to the heel
- Difficulty performing weight bearing activities
How are Lateral Ankle Sprains treated?
Consultation with a healthcare professional is recommended as well as discontinuation of the activity that caused the pain. Your healthcare professional may recommend any or all of the following treatment regimes:
- If you are unable to bear weight, you may require an X-ray, and should consult your physician
- R.I.C.E. (rest, ice, compression, elevation)
- Use crutches if you are unable to walk without a limp
- Analgesics
- Early range of motion exercises
- Muscle strengthening and conditioning
- Proprioception/balance exercises
- Functional exercises as a transition to return to sport
How are Lateral Ankle Sprains prevented?
There are several ways to prevent lateral ankle sprains including:
- Appropriate warm-up and dynamic stretching before exercise
- Maintaining appropriate calf muscle flexibility and muscular strength and endurance
- Using appropriate footwear relative to your sport and individual anatomical circumstances
- Proprioception/balance exercises
- Ankle bracing
- Ankle taping
Rehabilitation Exercises
Consultation with a heathcare professional is recommended before undertaking any home exercise program.
Following the reduction of pain and swelling, a therapist will typically focus on increasing muscle strength with proprioception and functional exercises.
An active muscular strengthening program may be designed to strengthen the muscles that move the ankle in all directions. In addition the therapist may include a number of weight bearing exercises using a wobble board.
Proprioception is the perception of movement and position of the body. The sensory nerve endings that mediate proprioception are located in the muscles and tendons. When a lateral ankle sprain occurs, proprioception in the foot and ankle is often impaired. Ankle exercises such as balancing on one lege and using a rocker board may be prescribed.
Finally as pain subsidizes, functional exercises such as jumping, hopping, twisting and figure-eight running may also be employed.
Stay tuned as Squash360 will hi-light specific exercises as part of ankle injury prevention and recovery.
