Mythbusters: Debunking Common Sprained Ankle Beliefs

Spraining your ankle is a rite of passage. We all have been there- a feeble misstep leading to excruciating pain and bam! You have sprained your ankle. Then you go home, and XYZ number of people give ten types of advice on how you can make your ankle pain better. Most of this advice is as helpful as a chocolate teapot on a camping trip. There is no guarantee that the injury will heal without a proper diagnosis.  

In this blog, we will shed light on some of the common ankle rehabilitation myths and provide you with accurate information on how you can manage your ankle injury recovery better. 

Understanding Ankle Sprain Facts

Before we dive into the myths, let us understand what actually happens when an ankle sprain occurs. When the ligaments that provides support to the ankle stretches beyond their limits, there is a high chance that an ankle sprain may occur. While the reasons vary, from stepping on uneven surfaces to sudden movements, the fact that remains constant is that ankle sprains are uncomfortable and can hinder your active life. 

Symptoms of Ankle Sprains

Some of the common symptoms that are observed are listed below:

• Bruising
• Swelling
• Tenderness
• Limited range of motion
• Instability 
• Pain 

Did you know you can strengthen your ankle by strengthening your core muscles? Check out this on the importance of core strength for ankle stability to learn more!

Common Ankle Sprain Myths

Now that we have understood the common symptoms of ankle sprain let’s take a look at some of the common myths and ankle sprain facts around the same:

Myth 1- ‘Ice is all you need’

Facts- Sure, RICE- Rest, Ice, Compression, and Elevation are reliable ways to manage ankle sprains. However, following only one of the steps will not cure the problem. Icing your ankle, in the beginning, is cool, but saying it is all you need for your ankle injury recovery is not accurate. Inflammation decreases with the help of ice, but it does not address other crucial aspects like strengthening and relaxing the muscles. After 48 hours, the effectiveness of icing the affected area diminishes, and a person may be required to use heat to relax the muscles and stimulate the blood flow. 

Myth 2- ‘It’s just a sprain, no big deal.’ 

Facts- If someone tells you that your sprain is not that serious, you need to let them know that- without proper treatment- a sprain can also lead to chronic instability and recurring injuries. It is 100% crucial to take a sprain seriously and seek appropriate medical advice. 

Myth 3- ‘Ankle braces are only for Athletes’

Facts- Ankle braces can benefit anyone recovering from a sprain, not just athletes. They provide support, reduce swelling, and help prevent further injury during the healing process. Depending on the severity of the sprain, your healthcare provider may recommend using a brace during activities that stress your ankle.

Myth 4- ‘You should avoid moving your ankle’

Facts- While it’s important to avoid activities that cause pain, completely immobilising your ankle for too long can lead to stiffness and delayed healing. Gentle range-of-motion exercises are often recommended within a few days of the injury to promote circulation and flexibility. Follow your healthcare provider’s advice on when and how to move your ankle.

Myth 5- ‘You Shouldn’t Exercise with a Sprained Ankle’

Facts- Yes, during the initial days, high-impact activities and exercises must be avoided, but exercise is necessary for proper recovery. Low-impact activities and exercises like swimming, cycling, etc., can be included to maintain cardiovascular fitness without putting excessive stress on the ankle.

Tips to Manage Ankle Sprain Efficiently  

Managing Akle sprain is necessary for a speedy recovery and to prevent future complications. Here are some tips that are helpful in managing ankle sprains effectively-

RICE for immediate care

• REST: Avoid putting excessive stress or weight on your injured leg. If necessary, walk with crutches. 
• ICE: Apply ice every 15-20 mins for 2-3 hours during the initial 48 hours of the injury. This will dull down the pain and swelling that has occurred. 
• Compression: Elastic bandages and ankle braces can be used to compress the ankle. This will provide support and minimise the swelling. 
• Elevate: You must keep your ankle elevated to your heart’s level. This will allow the fluids to drain away, reducing the swelling significantly. 

Managing Pain

• Rest to avoid putting excessive pressure on your sprained ankle, and give your ankle the time to heal. 
• You can use over-the-counter medicines, like ibuprofen, etc., to manage pain. 

Consider Visiting a Doctor

• If your sprain is severe and you’re not able to put any stress on it, then you must seek professional help. Visit a doctor to get an X-ray or MRI to rule out any possibility of a fracture or any other severe injury. 
• You can also consider getting a follow-up appointment if necessary to know the status of the recovery. 

Increase Weight Gradually

• As soon as the pain goes away, consider doing very gentle exercises that enhance the range of motion to prevent any stiffness from occurring.
• You can consider talking to a physical therapist, who will provide you with a tailored rehabilitation program that includes different exercises to strengthen your sprained ankle. 

Return to Activity Gradually

• You need to start with low-impact exercises and slowly progress towards the high-impact ones. 
• As you progress with your exercises, it is important to make sure you are not experiencing pain or discomfort; listen to your body. 

Conclusion

Managing an ankle sprain efficiently involves immediate care, proper rehabilitation, and preventive measures. By following these tips, you can make sure you recover faster and reduce the risk of future injuries. Granimals offers a comprehensive injury rehabilitation program. Book a rehab consultation call with us today to learn more!

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FAQs (Frequently Asked Questions)

Q1- How can an ankle sprain heal fast?

Answer: RICE is one of the most broadly accepted ways to heal an ankle sprain faster. The steps: Resting, icing, compression, and elevation speed up the healing progress. 

Q2- How do I know if my ankle sprain is serious?

Answer: Here are a few ways to know if your ankle sprain is serious:

• If walking is painful
• Pain persists even after resting
• If bruising, pain or swelling is getting worse
• If your ankles are weak and unstable

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