One of the most common injuries we see on a consistent basis is sprained ankles. It’s easily done and sometimes cannot be helped! Whether it’s a minor twist or a severe strain, a sprained ankle can disrupt your daily routine and limit your mobility. From running errands to hitting the gym, this injury can put a damper on your plans and leave you feeling frustrated and defeated.
But don’t despair—there are ways to cope with a sprained ankle and get back on your feet in no time. In this blog, we’ll delve into the healing process of sprained ankles. So, whether you’re an athlete, a fitness enthusiast, or just looking to recover from an injury, we’ll provide you with the guidance and support you need to get back on track.
Types of Sprained Ankles:
Did you know there are different levels of ankle sprains?
Recovery from an ankle sprain can differ depending on the severity of the injury. There are three different grades of ankle sprains:
- Grade 1- slight stretch and minimal damage to the ligaments
- Grade 2 – partial tear of the ligament
- Grade 3 – complete rupture of the ligament
Using this grade system, we can help determine an estimated recovery timeline*. For grade one sprains, we estimate a 2 – 4 week recovery period. Grade two sprains can take up to 2 months for full recovery, and grade three sprains may take three months or more, depending how ruptured your ankle is.
*Note: this is an estimated timeline for recovery. For a more accurate timeline, please book an appointment.
Healing Process:
During rehabilitation, your sprained ankle will be going through three key healing stages. These are:
- Inflammation,
- Proliferation and
- Remodelling.
Each stage is different from the last but there can be some overlapping and blurring of the timeline, so this is more of a guide than a strict rulebook.
Inflammation
Inflammation is noticeable within the first seven days of the injury. You will notice some swelling and bruising around your ankle. If necessary, an X-ray may be taken to ensure no fracture has occurred.
The first few days should be focused on pain management and decreasing the swelling around your ankle. Ankle braces and crutches may be used if you are struggling to walk. Some tips we recommended to inflamed joints includes ice, heat and prioritising anti-inflammatory foods such as fruits and health fats (1).
This is the shortest of the three stages.
Proliferation
Proliferation happens between day four and 24 of your healing journey. This stage focuses on healing any tissue damage made during the sprain. Cells surround and place new immature layers of tissue randomly in the affected area. This tissue (called Collagen III) is weak and needs strengthening.
During this phase, you will move from resting your sprained ankle to optimal loading of the ankle to strengthen the weak tissue. It’s best to see a sports therapist to monitor and assess your progress. Your therapist will give you exercises to help build your ankle strength. Early activity can promote early recovery!
Remodelling
Remodelling starts at around 21+ days. This phase allows the immature Collagen III to start turning into strong Collagen type I. This means that muscles fibres will become strong again!
Although it may seem a lifetime ago you were doing your normal activities, this final stage of healing allows you to slowly introduce your lifestyle habits and daily activities. The goal is to get you back to the same physical state before your injury.
Unfortunately, some injuries cannot be helped, and some people may have setbacks during their recovery journey. The key to recovery is patience and perseverance with your rehabilitation program. Seeking professional advice will always be advisable in the beginning stages of an injury, and we’re here to help you get your back on your feet again (pun not intended)!
Think you may have sprained a joint or pulled a muscle? Get in touch and we’ll get you back on track.
📲 01480775912
References:
Harvard Health Edu (2021) [online] https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation Accessed 3rd November 2023