The most common musculoskeleteal injuries in athletes are ankle sprains. Over 90% of these are inversion injuries causing partial or complete rupture of the anterior talofibular ligament (ATFL), one of the main ligaments on the outside of the ankle joint.

Rehabilitation of an ankle injury can be challenging but is essential to prevent the development of long-term side effects, such as chronic pain and stiffness or instability. Recent research is showing that there are three main steps to include in ankle rehabiliation to speed up healing time and prevent re-injury.

Step 1: Hydrotherapy

Hydrotherapy, simply meaning water therapy, is one of the best ways to both increase blood flow to the injured area and increase the flow of toxins away from the area, helping to decrease swelling and speed up recovery time.

The way to achieve the best results in this situation is to alternate between applying hot and cold water to the area. The easiest way to do this is to just place your ankle under a tap and turn the water as cold as possible for one minute and then as hot as possible (without burning yourself) for one minute. Alternate hot and cold for one minute each for a total of five times each and then ending on one last minute of cold. It is recommended to do this in the morning and again at night

Ankle Sprains,  the most common musculoskeleteal injuries in athletes, are often picked up when running

Step 2: Massage

Massage is used in order to speed up recovery time and reduce swelling quickly. Massage therapy induces blood and lymph movement, which increases nutrition to the muscles and joints and also reduces swelling and eliminates inflammatory waste products. It will also help to prevent the formation of scar tissue, which can lead to future problems.

You can start to massage the ankle joint almost immediately after the injury. The sooner you begin the more effective you will be at reducing any swelling. Try to massage the swelling without causing a lot of pain, judging how much pressure you can you by how the ankle feels. Focus on using upward massage strokes beginning at your foot and then moving upward towards the knee and thighs. The direction should always be upward towards the direction of the heart.

Step 3: Rehab Exercises

The ankle joint should start to be moved as much as possible on the first day. Keeping the joint immobile will not only slow down recovery time but also predispose to the development of scar tissue and adhesions. This does not mean you should carry on with your exercise routine as normal; specific stretching and strengthening exercises should be followed not only to speed up recovery but to prevent reinjury.

As you begin these stretches and exercises remember to use pain as your guide. You do NOT want to do anything that increases your pain in the ankle joint as this may cause further injury to the tissues. If you do start to feel pain while doing an exercise stop and rest and try it again the following day.

Below are a few stretches to get you started. Perform these at least 2-3 times a day. 

Sally Wade BSc (Hons) Ost

Registered Osteopath at the Complete Care Clinic Guildford

Contact: 07792 526642 or sallywade@live.com