I’ve Sprained My Ankle – What Should I Do?

Ankle sprains are one of the most common injuries, often happening when you least expect it — whether you're walking on uneven surfaces, navigating curbs, wearing high heels, or playing sports. Even your foot type can increase your risk (high-arched feet, we’re looking at you!). A sprain can occur at different parts of the ankle: inside, outside, or even at the front. Most frequently, it happens on the lateral (outside) side, when the ankle rolls outward, stretching or tearing the soft tissues.

Understanding the Severity of Your Ankle Sprain

Ankle sprains are classified into three grades based on severity:

1. Grade 1 (Mild Sprain): The ligaments are stretched or slightly torn. Pain is mild, and there might be minor swelling and stiffness. Typically, you can still walk comfortably, and your ankle remains stable. However, it’s always wise to get your ankle assessed to ensure this stability.

2. Grade 2 (Moderate Sprain): This involves more pain, noticeable swelling, and bruising. While the ligaments are injured, any tears are partial. Walking becomes painful, and the area will be tender to the touch.

3. Grade 3 (Severe Sprain): This is the most serious type of sprain, where the ligaments are completely torn. You'll experience significant pain, swelling, and bruising. The ankle becomes unstable, making it impossible to walk without assistance.

Could It Be More Than a Sprain?

In some cases, a sprained ankle may also lead to a fracture. This can happen when a tendon pulls so violently that it fractures the ankle bone (malleolus). If your ankle shows significant swelling, bruising, and you struggle to bear weight, it’s important to get an X-ray to rule out a fracture.

Treatment: PEACE & LOVE, Not Just RICE

For soft tissue injuries like sprained ankles, we now follow the PEACE & LOVE guidelines, rather than the outdated RICE method (Rest, Ice, Compression, Elevation). Here’s a breakdown:

• Protect: Avoid activities that could worsen the injury.
• Elevate: Keep your ankle raised to reduce swelling.
• Avoid anti-inflammatories: Anti-inflammatories may slow down tissue healing.
• Compress: Use bandages or wraps to manage swelling.
• Educate: Understand the healing process for better outcomes.

Once the initial pain has subsided:

• Load: Gradually start using your ankle again to promote strength.
• Optimise: Focus on recovery strategies that suit your unique needs.
• Vascularisation: Increase blood flow through light, pain-free activities.
• Exercise: Work on mobility, strength, and balance to regain full function.

Our clinic can provide a comprehensive assessment and create a personalized recovery plan, guiding you every step of the way.

Speeding Up Your Recovery with MLS® Laser Therapy

In addition to expert assessment and advice, we offer MLS® laser therapy, a cutting-edge treatment to speed up healing, reduce swelling, and alleviate pain. This therapy is quick, painless, and highly effective, helping you get back on your feet sooner.

Why Proper Treatment Matters

Receiving the right treatment ensures faster recovery and reduces the risk of re-injury. A well-planned rehabilitation program will strengthen your ankle and improve stability, so you can return to your activities with confidence.

We also specialize in treating older ankle injuries. If you’ve been struggling with lingering pain or discomfort from a past sprain, we’re here to help!

Book an Appointment Today!

Don’t let a sprained ankle slow you down. Whether you’ve just injured your ankle or are dealing with long-standing pain, book an appointment with us today. Our expert team is ready to guide you toward a full recovery!

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