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Frozen Shoulder
(Adhesive Capsulitis)
Sprained ankle
A sprain is an injury to the ligaments as they cross a joint. Ligaments are strong bands of tissue that connect one bone to another and so help to hold joints together. In a sprain, the ligaments may have been overstretched, twisted or torn.
About sprained ankles
The ankle is the most frequently sprained joint. The outside of the ankle joint has 3 ligaments, that may be injured individually or in combination. A minor sprain results when a ligament is stretched. In more serious sprains, the ligament may be partially or completely torn. A sprain can be very painful, with any movement of the joint increasing the pain. With a severe sprain, it is often too painful to bear weight on the affected leg.
A sprained ankle also causes reduced mobility of the joint, swelling and bruising. The swelling will occur soon after the injury but bruising and discolouration may not show until some time later.
Causes
The commonest ankle sprain is when the heel or foot turn inwards in relation to the lower leg, overstretching the ligaments on the outside of the ankle (an inversion sprain). Less commonly the foot turns outwards, overstretching the ligaments on the inside of the ankle. This is called an eversion sprain.
Ankle sprains are common sports injuries. They are especially common in sports that involve running and jumping, landing from a jump, fast changes in direction or lots of stop-starts, such as football, tennis or netball.
Walking on an irregular surface, stepping off the edge of a kerb, or twisting the ankle while climbing stairs or steps are also common causes of a sprained ankle. Losing your balance on high-heeled or platform shoes is another frequent cause.
People are at an increased risk of ankle sprain if they have weak muscles in the lower leg, loose ligaments in the ankle or an abnormal gait (style of walking). People who have had a previous ankle sprain are more likely to sprain the same ankle again, especially if they have not allowed the first injury enough recovery time or have not been fully rehabilitated.
Ankle ligaments
Symptoms
Symptoms of a sprain include:
a sensation of the ankle "giving way" at the time of injury
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pain at or near the injury site |
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difficulty in moving the joint |
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swelling |
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bruising |
Sprains are classified into three types, based on how severe the injury is:
Type 1 - the ligaments have been stretched but are still intact. There will be pain and a small degree of swelling but no difficulty moving the ankle.
Type 2 - a more severe injury, involving a partial tear of a ligament. Pain will be moderate to severe, the ankle will be swollen and difficult to move and there will be some bruising. Weight bearing will be painful.
Type 3 - a complete tear through a ligament. There will be severe pain, swelling, loss of joint motion and inability to walk. The ankle is often unstable and bruising is more extensive.
Diagnosis
A doctor will examine the ankle to assess how bad the sprain is. He or she will ask about how the injury happened, which may give a clue to the ligaments involved.
An X-ray may be recommended if the doctor suspects that any bone has been damaged. However, with most ankle sprains, an X-ray is not required.
Treatment
Unless the joint is extremely painful or is obviously deformed (the bones or joints are out of their normal alignment), a sprained ankle can safely be treated by self-care.
RICE
Follow the RICE acronym, which stands for:
Rest
Ice
Compression
Elevation
Treatment with "RICE" aims to reduce swelling, and can be continued for as long as swelling is present, and at least for the first 48 hours after the injury.
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Rest the injury by avoiding movement of the affected joint and keeping eight off it for the first 24-48 hours, to prevent further injury. If you need to move around, a crutch may help. |
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Ice packs, a bag of frozen peas or a cold compress will cool the injured area to ease the swelling, bruising and pain. Ice should not be applied directly to skin because it can cause frostbite - place a cloth between the ice and skin. Ice can be applied for up to 20 minutes in every 2 hours. |
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Compress the joint by bandaging it with an elasticated support bandage. The bandage should be firm but not so tight that circulation is cut off (if the toes go blue, for example, the bandage is too tight). |
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Elevate the joint by raising and supporting it above the level of the heart, especially at night while sleeping. It may be most comfortable to lie down with the feet elevated on pillows. |
Over-the-counter painkiller or anti-inflammatory medicine such as Ibuprofen should reduce pain and swelling. Follow the instructions on the packet.
If you have the following symptoms after the first 24 hours you should see a Chartered Physiotherapist
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the ankle remains extremely painful |
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swelling and discolouration do not subside, or they get worse |
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it is impossible to bear any weight on the affected leg |
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there is any obvious deformity |
If there is no improvement after two or three days, seek medical advice.
Rehabilitation
The swelling and discomfort should begin to subside after about two days. At this point, you can begin to move the ankle. The aim of this stage of recovery is to regain the range of movement, muscle strength and balance.
This stage involves moving the joint more freely, so compression bandages should normally be removed because they limit movement. Initial exercises can include rotating the foot and moving it up and down.
Applying heat - eg warm baths or a hot water bottle - will encourage blood flow, which may help with healing. Massage also increases blood flow to the area. These treatments should not be used during the first two days while swelling is developing.
Physiotherapy should be helpful for more severe sprains, or if symptoms are not improving. A physiotherapist can advise on exercises and may use heat, ultrasound, or other treatments.
Preventing recurrence
For more severe sprains, using a brace or taping to support the ankle will help prevent the ankle being sprained again. This is particularly relevant for people who are returning to sporting activities.
The risk of sprains can be reduced by aiming for a steady build up to exercise rather than occasional bouts of vigorous exercise.Wearers of high-heels could consider flatter-soled shoes, especially for walking on uneven ground.
