Ankle sprains are common and painful injuries to ligaments that connect the foot to the shin and can happen to people of all ages and activity levels. While some sports can increase your chance of injury, many people experience an ankle sprain from slipping off of a curb along the sidewalk or missing a step on the stairs in their home. If you suffer an ankle sprain, a good treatment plan is key to reducing your pain and returning to your normal activity level. Keep reading to learn about what you can expect during the recovery process after an ankle sprain and what you can do to keep the pain away.
Although ankle sprains happen very quickly, the injury itself can be very complex. It is important to see a doctor so you can receive accurate imaging to determine which ligaments are injured, the severity of the injury, and whether any of the bones in the ankle might be broken. Appropriate rest from certain activities can give your body a chance to begin to heal, but this doesn’t mean you have to sit and wait for weeks to get back to doing the things you need and want to do.
The first and most crucial part of recovering from an ankle sprain is to brace the ankle to keep it protected while you begin to resume your activities of daily living. A boot/brace works by helping to keep the ankle out of positions that would aggravate or stress the injury. Braces often provide effective compression to help soothe and alleviate inflammation. They can also improve your proprioception around the joint to help you feel more confident in how you step. Some braces might also have figure-8 straps or stirrups to securely hold the ankle in an ideal position while still allowing for walking, hiking, or even some light sport and work activities. While some braces are recommended mainly in the short term after an injury, others are great for long-term use to prevent re-injury. Your BioPed Pedorthist can help you to select the right brace for the correct activities that are specific to your needs.
Physiotherapy is extremely valuable to help retrain and strengthen the muscles around the ankle joint after a sprain. It is very common that people will develop different walking or movement habits after an ankle sprain to try and prevent it from happening again. Many people might not even realize that they are moving differently at all! Working with a physiotherapist alongside your Pedorthist can be a great method to achieving a successful recovery from your ankle sprain.
Wearing properly supportive and well-fitting footwear is very important to prioritize after an ankle sprain. It is best to avoid shoes that have a high heel, as the ankle is least stable in this position. Avoiding shoes that are too soft and squishy or too flexible is also a good idea because they can force your foot and ankle into aggravating positions. Wearing a stable walking or running shoe is best while you are recovering. However, if your work requires dress shoes, look for features like a low heel height, a firm heel counter to keep the foot in a better posture throughout the day, and a removable insole to accommodate custom orthotics.
Custom orthotics are an integral part of a treatment plan both in the acute and long-term recovery from an ankle sprain. Orthotics can be tailored to effectively control and support your feet and ankles according to your unique movement patterns, and they can be customized to fit most of your daily footwear. They can also be used in conjunction with any of the suggestions listed above: proper footwear, bracing, and physiotherapy. A well-made custom orthotic can be the key to returning to your confidence and comfort in your daily activities.
If you or someone you know is currently suffering or has previously suffered from an ankle sprain, we encourage you to book an appointment with us today! At BioPed, we specialize in providing individuals with high-quality footwear, bracing, and custom orthotics on-site, so we can ensure you receive a fast yet thorough treatment plan to get you back to doing more of what you love!
