Ankle Sprains: Why They Keep Coming Back!

Ankle sprains are one of the most common and frustrating injuries we see in the clinic.

Thorough assessment and rehab is important to maintain ankle strength and stability and to prevent sprains from reoccurring.

What Actually Happens In An Ankle Sprain?

The most common kind of ankle sprain occurs when the ankle rolls in. This can lead to damage to ligaments, tendons and even bone.

Common structures that are affected include:

• Anterior Talofibular Ligament (ATFL)

• Calcaneofibular Ligament (CFL)

• Posterior Talofibular Ligament (PTFL)

• Deltoid Ligament

• Peroneal/Fibular Tendons

• Syndesmosis

Ankle sprains can have various severity which can range from overstretching of structures to complete ruptures.

Why Do Ankle Sprains Reoccur?

People will usually return to sport once the swelling and bruising has resolved and their ankle is mostly pain free. However, once you have experienced an ankle sprain there can be lingering weakness and instability that makes you more susceptible to re-injury.

So what causes this increased risk?:

Poor (Or No) Rehab:

Resting until it feels better is not enough to get you back to return to sport. Without proper rehab, your ankle does not regain strength, stability and control.

Loss Of Balance & Proprioception:

There are nerves in your ankle that tell the brain where your foot is in space. After an ankle sprain, these messages get disrupted and make it harder for you to balance.

Weak Supporting Muscles:

If your Peroneals are weak, they are slower to react to the ankle rolling and struggle to prevent excessive inversion.

Stiffness:

If the ankle has limited mobility, it can lead to abnormal movement patterns.

Return To Sport Too Soon:

If your ankle isn’t ready for cutting, jumping or change of direction, you significantly increase your risk of re-injury.

How Can Physio Help Prevent Ankle Sprains From Reoccurring?

Whilst you can’t completely prevent ankle sprains from occurring, we can dramatically decrease your risk with the right rehab.

This includes:

Restoring Range Of Motion

• Ankle mobilisation techniques

• Soft tissue release

• Home stretching programs

Strengthening The Ankle As A Whole

• Calves

• Peroneals

• Intrinsic foot muscles

Balance & Stability Training

• Single leg balance

• Dynamic balance

Progressing To Dynamic Movements

• Jumping

• Hopping

• Plyometrics

Sport-Specific Rehab

• Change of direction drills

• Cutting

• Kicking

Local Physiotherapy In Woodvale:

If you live in Woodvale, Kingsley or the surrounding suburbs and are experiencing ankle pain, weakness or spraining, our physiotherapists can help get you back on those feet and feeling ready to tackle anything from walking the dogs to enjoying sports or even just your regular trip to the shops without issue.

Take Action & Book In Today:

Book an appointment at Pro Perform Physiotherapy in Woodvale for expert assessment and treatment. Call us on (08) 9309 3166 or book an appointment online today.