Sprained/Twisted Ankle (inversion)

[gazza613]

Hi,

I sprained my ankle while playing Rugby. My ankle twisted inwards. I was in extreme discomfort for a day or so. I immediately applied ice and rested the ankle. Over the next couple of weeks I slowly got back into running, strengthening the ankle, after which I could run at 100%.

Since then I have accidentally sprained the same ankle while misjudging the curb/pavement. Weeks after that, after the same regiment of ice, rest etc... I managed to twist the ankle on the squash court.

This injury seems to be re-ocurring - possibly due to a weakness.
After nursing it I always feel comfortable to play sport at full effort.

I obviously try prevent the injury by warming up/down but when I wear any ankle support strap that is wrapped under my foot I get painfull discomfort in the rest of my foot (not ankle at all) that feels like the arch of my foot has been flattened, or like I am not stepping on the "normal" part of my foot. It is too uncomforatble to play sport, or walk with any ankle support.

Obviously I want to protect my weakened ankle, but can you suggest any method I can use so as to not cause the discomfort I get from wearing an ankle guard, or do you think that that is a seperate problem I should get seen to?

Thanks, in advance

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[Rambo21]

Hi,

Following an ankle sprain the nerves that normaly control the balance and control (proprioception) of your ankle can become inhibited. It would be more improtant for your long term outcome that you begin some balance exercises to retrain your ankles proprioception and to help prevent re-injury. I start my patients off with simple single leg standing exercises , aim to do this 3 times a day for 2-5 minutes (without falling over) and you can rest every 30 seconds. When this becomes easy progress to an uneven surface or try with your eyes closed.

Obviously in the meantime you may want to carrying on exercising and your current ankle support isn't comfortable. Have you tried taping it? I find this really helps my patients with unstable ankles and it is also a more comfortable and cheaper option than some supports.

Tom

[gazza613]

Thanks for the reply.

Yes, I plan on taping my ankle - I have taped it before and I find that it is not as uncomfortable to walk so I will do that going forward.

Is there a good method? Figure of 8?

Preferred taping materials?

[Rambo21]

I use a half fig of 8 but there are several different techniques. If you go on youtube and search for ankle taping there are videos showing you some different methods. Have a play round and see what suits you best!

Good luck and let us know if its any help....

[physiobob]

You will also find that proprioceptive taping perhaps will do just as good a job e.g. kinesio taping. This is easier to apply and less rigid. Also cheaper in the long run. I'd suggest that with some form of supportive over wrap (elasticated).

[gazza613]

Thanks for the feedback - much appreicated - I'll give it a go this weekend.

I find it strange that ankle guards give me such discomfort - they never used to.
Even just walking the house barefoot with an ankle guard hurts - not my ankle but more my foot.
Like wearing a left shoe on a right foot, it puts a lot of strain on parts of my foot that never get pressure - if that makes sense.

Anyways, again - thanks for the feedback

Gary

[tyson73]

hi there,i want to tell u about the importance of the eccentric strenghening mode as soon as possible,strong tendons give u the right reaction 'time' of the joint;with weak tendons the ligaments(the lateral ligaments in your case) are more exposed to sprains and also to recurent injuries,a physiotherapist can help u in that:manual or with theraband. also i suggest an osteopathic approach for your ankle that will release your ligaments and decrease the tension between your bones. then u have to continue your proprioception exercices: on Freeman board with 2 legs squat,1leg, jumping and controlling landing on trempoline..and g.luck

[gazza613]

Thought I would post an update as to what has helped me recover from my ankle injury and allowed me to continue playing sport at 100%.

I play quite a but of squash and rolled the ankle over once badly and a few close calls - so I now use a strap up ankle guard (McDavid - with the laces). I do not get discomfort (the little I did get in teh beginning has dissapated).
The "stirrup"-type straps that velcro vertically up either side of the ankle pretty much mirrors the technique used by most athletes who tape their ankles.
I find this product fantastic - I play at 100% and never have the fear of rolling over.

When I play rugby I use tape and pre-wrap bought off physioroom.co.uk. Used methods off youtube and again, I can run with complete confidence that I will not injure the ankle.

Not sure if I am restricting the full recovery/strengthening of the ankle while wearing the guard/tape, but it sure helps.

thats my update!