SprainedAnkles

Sprained ankles are torn ligaments at the side of the ankle. They are often even slower to heal than a fracture, as their blood supply is not as good as bone's is.

Immediately after an ankle sprain, you should do RICE -

Rest - for 24 hours maximum

Ice, 20 -30 minutes, as much as possible, at least 3 -4 times a day, for 3-4 days

Compression - with a firm strapping

Elevation - above the level of the hip to use gravity to drain away the inflammation that injury causes

X -Raying an ankle for a fracture is only considered if you still cannot bear weight on the ankle after 48 hours or more, and if the injury is tender towards the back of the ankle, or further into the foot. If you are interested, we work to Ottawa Rules.

Recurrent Ankle Sprains

If you keep spraining your ankle, your ligaments around the ankle have stretched, and are not holding everything together as tightly as they should, enabling further tears to happen. To try to prevent this happening, you should try to develop the muscles and ligaments around the ankle by using a Wobble board regularly.

You can make a Wobble Board by getting an old draw handle, and screwing it in the centre of a circle of plywood.

You then stand on the flat surface of the board, holding securely onto something solid with your hands, and stand on the board, on the injured leg.

rotate the board around, rolling it on the circular edge
stand on the board, keeping it flat, whilst it wobbles under you.

Do hold securely onto something solid with your hands- ensure you DON'T fall off and worsen your injury.

You should do this every day, several times, to strengthen your muscles around your ankle, and develop your sense of balance around your dodgy ankle.