Step Into Recovery: Heal Your Ankle Sprain the Right Way

Ankle sprains are among the most frequent injuries, affecting everyone from athletes to everyday walkers. Whether you twisted your ankle during exercise or stumbled while walking, a sprain can be painful and limit your mobility. At TSIC, we’re here to guide you toward a full, safe, and effective recovery.

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What is an Ankle Sprain?

An ankle sprain occurs when the ligaments that support the ankle joint are overstretched or torn due to a sudden twist or roll of the foot. The severity of the sprain can range from mild (Grade I) to severe (Grade III), with symptoms like pain, swelling, and instability in the ankle.

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Common Symptoms of an Ankle Sprain:

· Pain, especially when bearing weight

· Swelling and bruising

· Limited range of motion

· Tenderness around the joint

· A feeling of instability

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Immediate Steps After an Ankle Sprain: The PEACE & LOVE Approach

Instead of the traditional R.I.C.E. method, modern physiotherapy promotes the PEACE & LOVE protocol. This approach emphasises both the immediate post-injury care (PEACE) and the long-term recovery (LOVE) to ensure proper healing and avoid re-injury.

PEACE (For Immediate Care)

1. P – Protect: Avoid activities that increase pain during the first 1-3 days. Use crutches if necessary to keep weight off the injured ankle.

2. E – Elevate: Keep the ankle elevated above the heart as often as possible to reduce swelling.

3. A – Avoid Anti-Inflammatories: While it’s tempting to take anti-inflammatory medications (like ibuprofen), they can interfere with the healing process. Allow your body’s natural inflammatory response to aid tissue repair.

4. C – Compress: Use an elastic bandage to apply gentle compression to manage swelling and provide support to the ankle.

5. E – Educate: It’s essential to understand that recovery takes time, and the body needs proper guidance to heal. Physiotherapy can offer education on gradual rehabilitation and the do’s and don’ts during your recovery.

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LOVE (For Long-Term Recovery)

1. L – Load: After the initial rest period, it’s important to gradually reintroduce movement and load-bearing activities to your ankle. Your physiotherapist will guide you through exercises that promote gentle loading of the joint, which helps rebuild strength and mobility.

2. O – Optimism: Positive thinking and staying optimistic can significantly impact your recovery. Research shows that a confident, positive mindset can accelerate healing.

3. V – Vascularisation: Engaging in cardiovascular activities (like cycling or swimming) that don’t stress the ankle is crucial for maintaining overall fitness and increasing blood flow, which promotes healing.

4. E – Exercise: Targeted exercises are essential to regaining strength, mobility, and proprioception (your sense of joint position). Your physiotherapist will prescribe specific exercises to strengthen the muscles surrounding the ankle and improve your balance.

That being said, icing your ankle following a sprain will not significantly set you back, so if you need to ice it for some pain relief, then that is fine too.

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The Role of Physiotherapy in Ankle Sprain Recovery

While the PEACE & LOVE method provides a framework for recovery, a tailored rehabilitation plan created by a physiotherapist is key to fully restoring function to your ankle. Here’s how physiotherapy plays a role in each stage:

1. Pain Management

Your physiotherapist will use techniques such as manual therapy, joint mobilisation, and soft tissue work to help alleviate pain and reduce muscle tension.

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2. Restoring Mobility

As you progress, guided exercises to restore your range of motion will be introduced. Gentle movements such as ankle circles and active stretches will help prevent stiffness and improve flexibility.

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3. Strengthening Exercises

Strengthening the muscles that support your ankle is vital for long-term recovery and preventing future injuries. These exercises target key muscle groups like the calves, tibialis anterior, and peroneals.

Example exercises include:

· Resisted band exercises to strengthen the ankle muscles

· Calf raises to build stability and strength in the lower leg

· Ankle circles and figure-8 movements to improve range of motion

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4. Proprioception and Balance Training

One of the biggest risks after an ankle sprain is reduced proprioception, which affects your balance and coordination. Physiotherapy will include exercises like:

· Standing on one leg (progressing to closing your eyes or adding a wobble board)

· Balance pad exercises to improve stability and ankle control

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5. Returning to Activity

When the ankle is strong enough, your physiotherapist will guide you through a gradual return to daily activities or sports. This phased approach ensures your ankle is prepared for the stresses of your regular routine, whether that’s running, walking, or other activities.

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Preventing Future Ankle Sprains

Re-injury is a common concern after an ankle sprain, but there are steps you can take to minimise your risk:

· Strengthen your ankles regularly: Continue doing exercises even after you’ve recovered to maintain strength and stability.

· Wear supportive footwear: Make sure your shoes provide adequate ankle support, especially during high-risk activities.

· Warm-up before exercise: Properly warming up helps prepare your body and reduces the chance of sprains or strains.

· Use an ankle brace if needed: For high-impact sports or if you’ve had multiple sprains, an ankle brace may provide extra protection.

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When to Seek Physiotherapy

If your pain persists, you experience significant swelling, or your ankle feels unstable, it's time to consult a physiotherapist. At TSIC, we specialise in personalised treatment plans designed to get you back to full function.

Recovering from an ankle sprain requires a well-structured rehabilitation plan that promotes healing and restores full function to the joint. The PEACE & LOVE method, combined with expert physiotherapy, ensures a holistic approach to recovery, minimising the risk of re-injury and empowering you to regain mobility and strength.

If you’ve recently sprained your ankle, don’t hesitate to reach out to our team of experienced physiotherapists for tailored guidance and care

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