Home > Physiotherapy > Blog > Sprained Your Ankle Again?
Sprained Your Ankle Again?
Does it seem as though you tend to roll over the same ankle and it
always seem looser than the other?
Ever wondered that perhaps there is a
way to change that?
Unfortunately 90% of untreated ankle sprains becomes
recurrent, but with skilled management during the initial stages will
decrease the recurrence rate less than 35%.
An ankle sprain is a tear in the outer ligaments of the ankle
repeated overstretching in ankle sprains, the injured ligaments loses
their normal elastic function and length, decreasing the foot’s ability
to adjust quickly on uneven surfaces, increasing the “loose-ness” of the
ankle, and increasing the likelihood of worse sprains later. The
seriousness of an ankle sprain range from a mild sprain to completely
torn ligament of the ankle.
Inversion ankle sprains are the most common ankle sprain.
usually happens when the foot lands awkwardly and rolls inwards,
stretching the outer ligaments of the ankle, resulting in pain on the
outer part of the ankle.
(Our ankles are supported
by three main ligaments: the anterior and posterior talofibular
ligaments (ATFL and PTFL) and the calcaneofibular ligament (CFL). The
ATFL is the most commonly sprained ligament because of the limitations
of it structural mechanics and support.
The other type of
ankle sprain is the reverse of the inversion sprain, which is an
eversion sprain on the inside part of the ankle, which happens when the
foot is overstretched outwards.
I think I sprained my ankle. What should I do?
you cannot walk or put weight on it, you may have a fracture – it is
best for you to get an X-ray done. But, if you think that you “rolled”
over the ankle and putting some weight on it hurts only a little, you
should apply the RICE (rest, ice, compress and elevate) method.
home as soon as possible, and limit walking on the sprained ankle.
Place crushed ice into a plastic bag and wrap it with a thin, wet towel
and apply to the painful ankle for about 15 minutes. *Caution: do not
apply ice directly to your skin for more than five minutes because it
can cause ice-burn.* Do this every few hours for the initial 48 hours to
minimize swelling and pain, which decreases secondary damage in the
For the ligaments to heal well, the ankle should be
protected and immobilized. For minor sprains, you can use a brace which
is secure enough to prevent swelling, but not too tight to constrict
circulation (your toes should not turn blue).
Wear it during waking
hours, and remove it when you’re going to sleep. Elevate your injured
leg by placing pillows beneath the ankle (about 5 – 8 cm height is more
Do ankle pumping exercises by bringing your feet up and
down during elevation helps with circulation as well. Repeat this until
the swelling is at least almost gone.
I don’t want it to recur – teach me how.
ankle sprains are likely to cause ligaments to permanently loosen due
to frequent overstretching. When this happens, they are not able to do
what they’re supposed to do, which is to hold our bones together and
prevent excessive unnecessary movements.
rehabilitation programs is to re-train your weakened ligaments to
regains its strength, and re-educate it to send the right balance
signals again, both which helps to restore balance in your ankles. This
prevents recurrences of ankle sprains.
A physiotherapy program for ankle
A sprained injury physiotherapy rehabilitation treatment program may include:
- Ultrasonic therapy to accelerate healing and decrease pain.
- Gentle soft tissue massage to decrease swelling and help circulation.
- Custom, tailors exercise program which may include:
- a. Calf ABC exercises to move the ankle multi-directionally
- b. Isometric strengthening exercises such as pushing against a surface
- c. Balance training
Back to Top
book an appointment today
(or check your pains / injuries)
Phoenix Rehab Physio Services
Phoenix Rehab Group works with specialist physiotherapists and rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.
PHYSIOTHERAPY & PHYSICAL THERAPY
See all the conditions our principal physiotherapists treat.
HAND THERAPY & CUSTOMIZED SPLINTING
Patients who sustained injuries to their elbows, forearms, hands, wrists
(sprains and fractures) and fingers, usually will benefit / require Hand Therapy to
- manage and decrease hand pains
- improve range of motion, strength and dexterity
- increase the function of their hand
following injuries or post-operations
Commonly treated hand pain injuries includes
REFORMER CLINICAL PILATES & WELLNESS PILATES
Clinical Pilates is a form of physical exercise that focuses on posture, core stability, balance, control, strength, flexibility and breathing.
It is a system of safe and effective exercises, which
meet specific individual needs, to treat a wide range of injuries
You may do Pilates as matwork or with the reformer or both, and every session will be customized 100% to your fitness, injury and tolerance.
TRADITIONAL CHINESE MEDICINE (TCM)
- Cupping TCM
- Auricular Therapy TCM
- Herbal TCM Medicine & Supplementation
DEEP TISSUE RELEASE & SPORTS MASSAGE THERAPY
Sports and deep tissue release massage helps to increase nutrient-rich blood
flow to tired, tight and tense muscles to accelerate recovery and shorten downtime / recovery period required.
It also prevents
muscles from scar tissue micro-tears (and potential ruptures), and increases muscle
performance. Having regular deep tissue and sports massage will keep your muscles healthy and fit with body/movement-confidence.
Read the benefits of regular deep tissue release therapy here.
All our allied health therapists and TCM physicians are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCMB).
See our entire team here with introductions and their specializations.
At the first session, our specialist physiotherapists will carry out a thorough
assessment, helping them to select the most appropriate treatment to
help you recover as well as provide treatment in the same session.
Follow up sessions are inline to provide
expert treatment for your pain as well as prescribing specific
exercises to reduce your risk of re-injury and giving you a long term
do Tell Your Family, Friends And Colleagues About Us =)
We appreciate you as our valued clients and want you to know that the # 1 way we grow as a clinic / brand is through word of mouth referrals from valued patients like yourself.
We prefer not to rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients. When you have the chance, please tell your family, friends and physicians about the positive results and experience you have had in our physio clinics.
book an appointment today
(or check your pains / injuries)
Feb 03, 22 04:05 AM
Achilles tendon pain is very common among recreational and elite sportspeople. But it is also common among sedentary individuals
Feb 03, 22 12:16 AM
Tendonitis, tendinopathy and tendinosis are all tendon injuries and treated by physiotherapists and hand therapists
Jan 11, 22 02:01 AM
Cervical spondylosis is a general term to describe the degenerative condition in the neck which results in pain and other symptoms
Jan 07, 22 12:28 AM
Tendinopathy (tendon injuries) can develop in any tendon of the body and has many names such as tendinitis and it can be treated with good tendon physiotherapy
Dec 15, 21 01:47 AM
Tendon problems are common in runners and can become a persistent issue if not properly treated.
Dec 14, 21 11:23 PM
Pain and pathology in a tendon, known as tendinopathy, is a common injury in athletes that can be difficult to manage. Physio and hand therapy can help healing
Dec 07, 21 01:31 AM
We use the world’s best tendon recovery programs through cutting edge treatment techniques for all tendon injuries (and tendon injuries differ accordingly)
Nov 28, 21 12:08 AM
Phoenix Rehab Physiotherapy and Hand Therapy at Tampines Singapore
Nov 17, 21 12:30 AM
Mallet finger is an injury to the thin tendon that straightens the end joint of a finger or thumb.
Nov 16, 21 11:27 PM
Tendon injuries are extremely common and chances are that most people will experience one at some point in their life