An ankle injury can be the result of a sprain or a fracture. Ankle sprains are common among the general population, not only athletes. Most people can attest that they have experienced pain and discomfort from an ankle injury at some point in their lives.
Sprains Versus Fractures
A sprain happens when the ligaments that connect the ankle bones and stabilise the ankle, are torn or stretched beyond their normal range. This is a common ankle injury that can happen to anyone when they suddenly fall or trip and twist their ankle.
An ankle fracture happens when a person takes a direct hit on their ankle, is involved in a vehicle accident, falls from a significant height, or makes sudden moves during a sports activity. Ankle fractures, also called broken ankles, take longer to heal than sprains since the bone gets fractured in this case.
Treatment for Ankle Injuries
It is not always obvious whether you have sustained a sprained ankle or a fractured ankle. Since different injuries require different treatment plans, it's wise to consult an orthopaedic specialist for proper ankle diagnosis and treatment.
In the case of an ankle fracture, it's essential that a specialist ensure the bones are aligned correctly for proper healing.
In the case of a sprain, people have found the PRICE protocol speeds up recovery.
PRICE for Fast Recovery from Ankle Injury
PRICE stands for protect, rest, ice, compression, and elevate. PRICE is a proven protocol to support musculoskeletal injury recovery at home.
The specific steps are as follows:
Protect
The first thing to do is to protect your ankle from further injury. Don't step on it – putting weight on it will worsen the injury. Try to stabilise your ankle to prevent it from moving. When you need to move about, use a temporary brace or crutches if you can get hold of some.
Rest
You should move around as little as possible. Resting your ankle gives the body time to heal. An injury heals faster if you rest it, especially in the first 24 – 48 hours after it occurred. Resting the injured ankle allows the body to start a natural healing process.
Ice
If you have sprained your ankle and torn ligaments, you will experience swelling and pain. Putting ice on the affected area can reduce the swelling and pain. Wrap ice cubes or frozen vegetables in cloth so the ice doesn't touch your skin and cause frostbite and ice burns. Bags of frozen vegetables work well because they can be manipulated to fit around the foot.
Compress
In injury treatment, compression involves the application of gentle pressure to reduce swelling. You can do this by wrapping a compression bandage around the foot. This will prevent excess fluid from accumulating around the injured area. The pressure provided by the bandage helps reduce swelling, which eases the discomfort associated with an ankle injury.
Elevate
Elevating the leg also helps reduce swelling and pain by preventing blood from flowing towards the injury. Ideally, the ankle should be higher than your heart, so lie down and prop your foot on a pillow.
What to Do Once the Swelling Has Subsided
Apply Heat
Once the swelling has gone down, you can consider using a heating pad. Heat will improve blood flow to the injured ankle and speed up recovery. It may also relax muscles that have become stiff. You can apply the heat for 14 – 20 minutes once a day.
Start Walking
When the swelling is completely down, and the pain has subsided, you can try to put weight on your ankle and move around. Take care not to overdo it. Start with small distances, and stop for a day or two if it is too painful or if you can't walk without limping awkwardly. Gentle walking will support the healing process. Simply walking and stretching your foot will help to make the muscles and ligaments stronger and more flexible.
Exercise
Once you can walk normally again, you can start rehabilitating your ankle with some range-of-motion exercises to strengthen the ligaments. Also, balancing exercises such as standing on the injured foot for about 10 seconds will improve your balance, which is crucial to avoid future falls. You can get advice from your doctor or physiotherapist on the exact exercises to rehabilitate your injured ankle.
Massage
Massage therapy can be very beneficial for musculoskeletal injuries, accelerating healing and recovery time. Massaging the injured ankle and the area around it benefits healing by:
- Improving blood flow to the injured area, helping to reduce inflammation
- Supporting the delivery of nutrients and oxygen necessary for healing
- Assisting with the removal of waste products from the affected area
- Helping to keep muscles supple and flexible
- Reducing pain and stress through the release of endorphins
The healing process is not the same for everyone and is influenced by the severity of the injury, but with proper care and effective recovery strategies discussed above, you can speed up the process. If you are suffering from an ankle injury, contact Ray of Health in Singapore to talk to an orthopaedic specialist or doctor today.
