A Bulletproof Return from an Ankle Sprain

Ankle injuries are the most common sporting injury and can often mean weeks spent on the sideline. Bulletproof your return by following these steps:

Early assessment and diagnosis of your ankle injury is crucial to ensuring it is managed correctly. In your first session your physio will go through a series of diagnostic tests to both assess which ligament or ligaments have been injured and grade your ankle sprain (Grade I, II or III). Depending on the severity of your injury, you may be able to commence rehab early and return to sport within 3-4 weeks for minor sprains, while more serious injuries may require scans, immobilisation in a boot or referral to an orthopaedic surgeon. Getting this accurate assessment as early as possible will ensure your ankle is managed in the best possible way so that you can safely return to the sporting field!

Returning to sport too early after your ankle injury puts you at risk of doing more damage and developing Chronic Ankle Instability. It’s important to use this time to do your rehabilitation exercises and ensure you progress through the stages and do not miss a step!

Rebuilding the strength and stability is the key to reducing the likelihood of re-injury.
For players returning to sport we expect everyone to be able to do the following:
-30 Single Leg Calf Raises
-30 Single Leg Hops
-Less than a 10% difference side to side on the knee to wall test.
-Sports-Specific ankle stability drills
-Attend at least 3 full training sessions

Studies have shown that taping or bracing after an acute ankle injury for the next 6 months while you play sport may significantly reduce your chance of reinjury by 50%. Your physio will assess your needs and determine whether you will benefit from bracing or taping.   

Sustained and ankle sprain? Call the P.O.L.I.C.E! Or head over to one of our other blogs (http://www.carlingfordactivehealth.com.au/news/sustained-an-ankle-sprain-call-the-p-o-l-i-c-e/)