Sprained ankles: Causes, symptoms, and effective treatment methods

What you need to know about a sprained ankle?

A sprained ankle, also referred to as a twisted or rolled ankle, is one of the most common injuries people can experience, no matter their age or fitness level. While it frequently occurs during sports, it can happen just as easily from something as simple as walking on uneven ground or stepping awkwardly. This type of injury involves damage to the ligaments that help keep the ankle stable and can vary in severity, from a mild stretch to partial or complete tears. 

Symptoms of a sprained ankle

A sprained ankle comes with a range of symptoms that can indicate either mild or severe ligament damage, as well as injury to the surrounding tissue. Identifying these symptoms early on is important to ensure the injury is treated properly. Here’s what you need to watch out for: 

Pain

One of the first and most obvious signs of a sprained ankle is pain. This pain is often sharp and intense, especially right after the injury occurs. It tends to get worse when you try to move your ankle or walk, as you attempt to bear weight on the injured foot. Pain can be concentrated at the site of the ligament damage or spread to surrounding areas of the ankle and foot. In more severe cases, the pain can be so strong that walking on the foot becomes impossible. 

Swelling

Swelling is another typical symptom of an ankle sprain, often appearing very quickly after the injury—sometimes within minutes. Swelling is caused by fluid buildup in the damaged area, due to injury to the soft tissues and small blood vessels. In some cases, the swelling can be so significant that it limits your ability to move the ankle and impairs its function. The more pronounced the swelling, the more severe the injury is likely to be. 

Bruising

Bruising (also called a hematoma) can occur if the small blood vessels around the damaged ligaments rupture. This symptom doesn’t usually show up immediately but develops over several hours or even days as blood collects under the skin. In more serious cases, bruising can spread over a large area, sometimes even extending down to the foot. Bruising typically signals more serious ligament or tissue damage.

 Tenderness to touch

After an ankle sprain, the injured area is generally very sensitive to touch. Touching the ankle may cause pain, not just at the site of the ligament damage but also in the surrounding areas. This tenderness can worsen with increased swelling or internal bleeding. In severe cases, even a light touch or attempt to move the ankle can be very painful.

 Limited Movement

A sprained ankle often makes normal movement difficult or impossible. Most people find it hard to bend, stretch, or rotate the joint after a sprain. This is due to the combination of pain, swelling, and damage to the ligaments that restrict joint function. People with sprained ankles often avoid moving the joint to prevent further pain and damage.

 Instability

Ankle instability is a common symptom of a more severe sprain, where significant ligament damage has occurred. If the ligaments are heavily stretched or torn, the ankle loses stability and can easily give way or “roll” when attempting to move. This instability poses a high risk of further injury, as the ankle is unable to properly support the body’s weight. You might feel like your ankle is loose or doesn’t hold securely in place. This symptom requires immediate attention to avoid chronic problems down the line.

How to properly treat a sprained ankle

The treatment of a sprained ankle depends on how severe the injury is, ranging from mild to severe. Each level of injury requires a specific approach. For milder sprains, following the PRICE protocol (Protection, Rest, Ice, Compression, and Elevation) is highly recommended. It’s a proven way to reduce pain, swelling, and promote faster recovery.

1. Protection

The first step is protecting the injured ankle from further damage. This can be done by using stabilizing aids like ankle braces, bandages, or kinesiology tape. These supports help keep the ankle in the proper position, reducing the risk of additional injury while it heals. Protection is especially important in the first few days after the injury when the ankle is most vulnerable.

2. Rest 

Resting the injured ankle is essential for a smooth recovery. This means avoiding putting weight on the foot and steering clear of activities that could strain the ankle. Using crutches can help take the pressure off the injured foot, allowing the ligaments and tissues to heal properly without being stressed. The length of the rest period depends on the severity of the injury and can last from a few days to several weeks.

 3. Ice

Applying ice to the injured area is key to reducing swelling and pain. It’s best to ice the ankle for 15-20 minutes every 2-3 hours in the first 48 hours following the injury. Make sure to wrap the ice in a cloth to avoid frostbite. Icing slows down inflammation and helps reduce swelling.

4. Compression

To prevent excessive swelling and support the ankle, using an elastic bandage to gently compress the area is recommended. Compression helps control the fluid buildup around the injury, keeping the swelling under control. Be careful to wrap the bandage snugly, but not too tight, to maintain proper blood circulation.

5. Elevation 

Elevating the injured foot above heart level helps reduce swelling by allowing the excess fluid to drain away from the ankle. Propping the foot up on a pillow or cushion while resting or sleeping is a good way to promote this. Elevating the foot improves circulation and accelerates the healing process.

How long does recovery take?

For mild sprains, recovery can take a few days to a couple of weeks, with braces or elastic bandages providing extra support to the ankle during this time. For more severe injuries, such as torn ligaments, healing may take longer and could require physical therapy to regain full function.

If your symptoms persist or worsen, it’s important to consult a healthcare professional to rule out more serious injuries, such as fractures or severe ligament damage, that may require surgery or specialized treatment.

Sprained ankle and Medicovi orthopedic insoles

A sprained ankle can lead to long-term instability if not treated properly. After the initial treatment phase, following the PRICE protocol, it’s vital to focus on supporting the ankle and ensuring full recovery. Medicovi orthopedic insoles, which use innovative water wave technology, are a fantastic aid in this process. These insoles help stabilise the ankle, cushion impacts, and improve balance. They support proper foot alignment and can help reduce the risk of re-injury. 

Why Medicovi T40 insoles are ideal for ankle sprains

• Improved stability: After an ankle sprain, the joint is weakened and more susceptible to re-injury. Medicovi insoles help maintain proper foot and ankle alignment, boosting stability.
• Even pressure distribution: Thanks to the water wave technology, these insoles ensure weight is evenly distributed across the foot, easing strain on the injured ankle.
• Biomechanical support: Incorrect posture or poor foot positioning can put extra stress on the ankle. Medicovi insoles assist in aligning the foot and ankle correctly, promoting optimal biomechanics for movement.

How Medicovi insoles work

Medicovi orthopedic insoles are designed with a unique water wave technology that not only absorbs impacts but also helps evenly distribute pressure across the entire foot. This reduces the overload on one part of the ankle, speeding up recovery.

• Shock Absorption: These insoles absorb the impact of walking, helping to protect the ankle from further damage.
• Support Natural Movement: Medicovi insoles are crafted to optimise the natural movement of your foot and ankle, reducing the chance of future injuries.
• Custom Fit: Available in various sizes and designs, Medicovi insoles can be tailored to suit each individual’s needs.

Preventing future injuries

After recovering from a sprained ankle, it’s important to take care of your foot and ankle to prevent further injury. Medicovi orthopedic insoles not only speed up recovery but also act as a preventive measure by stabilising the ankle and supporting proper foot alignment.

Medicovi Sport 100 insoles are especially beneficial for active individuals and athletes, providing extra support for those at higher risk of ankle injuries.