'Tis the Season for Ankle Sprains

Basketball season is here and that often means ankle sprains. It’s a common injury for athletes, and the most common in basketball. Whether the parent of a player, or you twisted your ankle during a game—or just tripped on uneven ground, or rolled it while hiking, the road to recovery should include proper rehabilitation and physical therapy. 

A sprain occurs when the ligaments that support your ankle stretch or tear. A mild sprain is a slight stretch, and severe sprains can be a complete tear. Sprains are typically painful and include swelling, bruising, and limited mobility. The immediate treatment is rest, ice to the area, compression with an ace wrap, and elevation—or RICE, but once the healing starts, physical therapy becomes crucial. 

If you do sprain your ankle, there are ways to minimize the risk of more severe injury, but there are ways to prevent ankle sprain in the first place. Here’s a closer look at prevention and how rehabilitation and physical therapy are vital to restore function after a sprain. 

Prevent and treat sprains with braces. Wearing ankle braces provides support, stability, and protection. They are designed specifically to either prevent ankle injuries, be used during rehab and recovery to protect and support the ankle, or to provide functional support after the injury. 

Stability and support. Excessive movement can lead to sprains. Ankle braces stabilize your ankle joint, reducing the movement that can lead to sprains. This is especially beneficial during activities like basketball that involve quick changes in direction or jumping. 

Proprioception enhancement. Proprioception is the body’s amazing ability to sense its position and movement. With an ankle brace, there is an increased awareness of proprioception that can help you or your athlete to react more effectively, preventing awkward movements that could cause a sprain. 

About high-risk sports. Sports like basketball involve high-risk rapid side-to-side movements and jumps, making players more susceptible to ankle sprains. Using braces during these activities has been found to significantly reduce injury risk, and players often feel more secure wearing braces, knowing they have added support. This confidence can improve performance and reduce the hesitation that sometimes leads to injury. 

Considerations when using ankle braces. While ankle braces are beneficial, there are a few considerations to keep in mind: 

• Fit and Comfort. It’s essential to choose a brace that fits well and is comfortable. A poorly fitting brace can hinder movement or cause added injury.
• Type of Activity. Different activities may require distinct types of braces. Ensure the brace you choose is right for your specific sport or activity.
• Balance with Strength Training. While braces offer support, they should not replace strength training and proper conditioning. Strengthening the muscles around the ankle is crucial for overall joint stability.
• Consultation with Professionals. If you have a history of ankle injuries or specific concerns, consult a healthcare professional or physical therapist. They can recommend the most suitable type of brace and provide guidance on its use.

The benefits of physical therapy and rehabilitation. It’s essential to consult a healthcare professional if you suspect an ankle sprain. While mild sprains may heal with basic self-care, more severe sprains often require professional assessment and treatment. Starting physical therapy early can speed up recovery and ensure a safe return to activities. 

• Pain Management: Physical therapists employ various techniques to reduce pain, such as manual therapy, modalities like ultrasound or electrical stimulation, and specific exercises. This helps manage your discomfort and encourages movement.
• Restoring Range of Motion: After a sprain, it’s common for your ankle to feel stiff. Physical therapists guide you through gentle stretching exercises to gradually restore flexibility and range of motion.
• Strengthening Exercises: As healing progresses, strengthening the muscles around your ankle becomes essential. A therapist will design a personalized program to rebuild strength, targeting the calves, ankles, and surrounding muscles to prevent future injuries.
• Proprioception Training: Ankle sprains can impair proprioception, your body’s ability to sense its position in space. Physical therapists use balance and coordination exercises to improve this sense, which is vital for stability and reducing your risk of re-injury.
• Functional Rehabilitation: As you regain strength and flexibility, therapists incorporate functional exercises that mimic daily activities or specific sports movements. This prepares your ankle for a return to normal activities while ensuring you use proper mechanics.
• Education and Injury Prevention: A key part of physical therapy is education. Therapists provide guidance on proper footwear, techniques to avoid future sprains, and how to listen to your body during recovery.

Physical therapy is a cornerstone of rehabilitation for ankle sprains. It addresses pain, mobility, and strength while equipping you with the tools to prevent future injuries. If you find yourself nursing an ankle sprain, consider seeking the expertise of a physical therapist to help you recover effectively and get back on your feet stronger than before. With the right support, you can bounce back and enjoy an active, pain-free lifestyle. 

Paul Reuteman, PT, DPT, OCS 

Physical Therapist, ViaroCare  

For questions or comments, contact wellness@viarohealth.com 

Contact ViaroCare. Physical therapy is an integrated service in primary care. Viaro’s Doctor of Physical Therapy, Paul Reuteman, is available on request to talk to you about your pain and other musculoskeletal concerns.