How to Treat a Sprained Ankle: A Physiotherapist's Guide

A sprained ankle is one of the most common injuries, affecting athletes and non-athletes alike. Whether you’ve rolled your ankle on a run or twisted it during a casual walk, the pain and swelling can be frustrating. The good news is that with the right treatment plan, you can heal effectively and reduce the chances of recurring sprains. This blog post will outline the key steps to treating a sprained ankle, as well as how mobile physiotherapy services can help you recover faster in the comfort of your own home.

What is a Sprained Ankle?

A sprain occurs when the ligaments supporting the ankle joint are stretched beyond their capacity or torn due to a sudden twist or roll. Ligaments are strong bands of tissue that stabilize the joint, and when they’re injured, you’ll typically experience pain, swelling, bruising, and limited movement.

Immediate Steps After a Sprained Ankle

1. Rest

The first thing you should do is rest the affected ankle. Avoid putting weight on it, as this can worsen the injury. Using crutches or a brace can be helpful in the early stages to prevent unnecessary strain.

2. Ice

Apply ice to the injured area as soon as possible. Ice helps to reduce swelling and numb the pain. Use an ice pack or wrap ice cubes in a cloth, applying it for 15-20 minutes every 2-3 hours during the first 48 hours.

3. Compression

Wrap the ankle with an elastic bandage to help control swelling. Be careful not to wrap it too tightly, as this can restrict blood flow.

4. Elevation

Raise the injured ankle above heart level as often as possible to reduce swelling and encourage proper blood flow.

5. Pain Relief

Over-the-counter pain relievers, such as ibuprofen or paracetamol, can help manage pain and inflammation in the first few days.

When to See a Physiotherapist

While mild sprains can be treated at home, moderate to severe sprains often require professional care to ensure proper healing and to prevent long-term issues like chronic instability or recurrent sprains.

A Physiotherapist can help with:

• Diagnosis: A physio will assess the severity of your sprain and recommend an appropriate treatment plan.
• Manual Therapy: Techniques like joint mobilization and soft tissue massage can improve mobility and reduce pain.
• Strengthening Exercises: Targeted exercises to rebuild strength in the ankle and improve balance, helping you avoid future injuries.
• Rehabilitation Plan: A tailored rehabilitation program ensures that you regain full function of your ankle over time.

The Role of Mobile Physiotherapy

One of the great advantages of modern physiotherapy is the availability of mobile services, where the physiotherapist comes to your home or workplace. For those with a sprained ankle, mobile physio can be incredibly beneficial. Here’s why:

1. Convenience: You don’t have to leave your home or arrange transport, which can be difficult when you’re nursing an ankle injury.
2. Comfort: Receiving treatment in your familiar environment can reduce stress and encourage a quicker recovery.
3. Tailored Care: A mobile physiotherapist can assess your living space and offer advice on how to adapt your surroundings to prevent further injury.

At Health Next Door, we specialise in mobile physiotherapy services across Sydney and surrounding areas. Our trained professionals bring everything needed for your recovery straight to your door, offering expert advice and personalized treatment without the need to visit a clinic. Whether it’s your first physio session or a follow-up, we’re here to support your journey back to health.

Final Thoughts

Sprained ankles are painful, but with proper care and attention, they don’t have to be a long-term problem. By following the R.I.C.E protocol and consulting a physiotherapist, you’ll be back on your feet in no time. And if convenience is a priority, mobile physiotherapy is a fantastic option to get the care you need in the comfort of your own home.