Ankle sprains are the most frequent injuries sustained in sports and usually occur due to sudden rolling or twisting of the ankle. When this happens there is a sudden pull to the ligaments that support the ankle which causes them to stretch or tear. The anterior talofibular ligament (ATFL) is the most commonly sprained ligament.
If any of the following apply to you, it is important to seek medical assessment prior to beginning this protocol.
- Tenderness with pressure to the tip OR bottom 6 cm of the fibula (bone of the outside of the ankle/lower leg)
- Tenderness with pressure to the tip OR bottom 6 cm of the tibia (bone of the inside of the ankle/lower leg)
- Inability to bear weight for four steps immediately after injury and a few hours after
Early protected loading and exercises can improve recovery, in terms of time to return to play, quality of healing, and decreasing risk of future injury. These exercises combined with ankle supports (braces) make a large difference in recovery. The traditional recommendation of rest, ice, compression, and elevation has actually been shown to be less effective than early loading/exercise and are now not recommended to improve healing time. However, if ice, compression or elevation makes you feel better, this is not harmful.
For stage-by-stage guidelines and exercises, please see the Physio Fixes program below.
DISCLAIMER: This information is not intended as medical advice or a substitute for medical counseling. By choosing to follow the information that follows, you recognize that despite all precautions taken by Physio Fixes Inc. there is a potential risk of injury and you expressly acknowledge such risks and waive, relinquish, and release any claim that you may have against Physio Fixes Inc. You should always get evaluated for exercise by a physician or medical professionals, especially if symptoms occur from a trauma or are worsening. The user agrees by purchasing this program that Physio Fixes will not be held responsible in the event that an injury occurs.
References
Vuurberg G, Hoorntje A, Wink LM, van der Doelen BFW, van den Bekerom MP, Dekker R, van Dijk CN, Krips R, Loogman MCM, Ridderikhof ML, Smithuis FF, Stufkens SAS, Verhagen EALM, de Bie RA, Kerkhoffs GMMJ. Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. Br J Sports Med. 2018 Aug;52(15):956. doi: 10.1136/bjsports-2017-098106. Epub 2018 Mar 7. PMID: 29514819.
