14/06/2023
🌿 SPRAINED ANKLE REHAB 🌿
In the initial 24-48 hours of the injury, focus should be on resting, icing the area, elevation and compression (as shown in the 2nd picture). By following this, you will have a speedier recovery overall! The final picture, demonstrated the usage of Kinesiology tape, which can be used to lift the superficial skin and aid blood flow, which will also help to remove some of the bruising.
🤍 The Inflammatory Phase 🤍
This occurs within days 2-7 and is when you will be experiencing swelling, bruising, heat around that area, and pain. You’re body will be working extra hard to bring vascular and cellular levels back to normal, bringing in fresh nutrients to aid healing.
🤍 The Proliferative Phase 🤍
New tissue starts to be laid down as well as scar tissue. This tissue will not be as structurally strong as the original tissue, therefore you should still be protective of your ankle as it strengthens and matures to cope with the stress load. This stage of healing will typically last around 4-6 weeks. Passive movements and stretches can be performed in this stage to avoid the joint stiffening.
🤍 The Remodelling Phase 🤍
Collagen fibres begin to be remodelled and realigned as the tissue is loaded. Exercises should now be performed, and tissues will begin to strengthen to meet the demands. This should be the most important phase of recovery, as your body will be at risk of re-injury, and therefore we should try and improve tensile strength of the tissue to avoid this. Exercises should focus on balance, proprioception and sport-specific strengthening exercises.
Overall ankle sprains tend to take up to 12 weeks to heal, providing the patient is willing to strengthen the surrounding tissue.
