Acute Ankle Sprains Explained: Symptoms, Causes, & Treatment

What Exactly is an Ankle Sprain?

An ankle sprain often happens when you land on your ankle at an odd angle, twisting it beyond its normal range of motion. It could occur when you jump, during sports, or even while playing pickleball if you happen to step down awkwardly. This twisting motion can lead to the tearing of one or more ligaments in the ankle, most commonly on the lateral (outer) side. When it happens, you may experience instant pain, a sensation of tearing, or even a popping sound. Swelling and bruising might show up immediately or a day or two later.

One tip: if you feel a “pop” and notice persistent pain along the outside of your foot, there’s a chance you might have fractured your fifth metatarsal. In that case, an X-ray may be necessary. At Forward Spine Center, we can help rule out any bone injury by using a tuning fork to assess osseous (bone) health in that area.

Taking Care of Your Ankle at Home

I recommend following the "P.R.I.C.E.S." method to treat an ankle sprain at home:

1. P – Protection: Wear proper shoes to protect your ankle from further injury.

2. R – Rest: Take it easy! Avoid activities that may worsen the injury. For mild sprains (Grade 1 and 2), gentle range-of-motion exercises can be beneficial. However, immobilization may be necessary for more severe sprains (Grade 3) to allow for proper healing.

3. I – Ice: Apply ice or cryotherapy to the ankle to help reduce inflammation.

4. C – Compression: Use an ACE bandage or kinesiology tape to keep swelling under control. Keeping the shoe on immediately after the injury can also provide helpful compression.

5. E – Elevation: Elevate your ankle above heart level to further minimize swelling.

6. S – Support: Supporting the ankle during the initial days post-injury is key, allowing those ligaments to begin healing effectively.

Why Ankle Sprains Reoccur and How to Prevent It

Often, after an ankle sprain, there is damage to the receptors in the ankle ligaments. These receptors play a vital role in stabilizing the ankle and signaling changes in position. Damaged receptors can make it easier to re-sprain the ankle in the future. To help prevent this, it’s essential to retrain these receptors with specific rehabilitation exercises. We also use acupuncture at Forward Spine Center to support healing and help "reactivate" these receptors.

Sprained ankles may also cause certain ankle joints to become "locked up," which can lead to compensatory issues in the knee or hip. As a chiropractor, I can help by ensuring that all joints, from your ankle up to your hips, are functioning optimally. This can be instrumental in preventing future injuries and maintaining full mobility.

If You Have Questions, I’m Here for You!

I know this was a lot of information in one go! Ankle injuries can vary significantly from person to person, so I'm always here to provide individualized care and answer any questions you may have. Whether it's your first ankle sprain or you're dealing with recurring injuries, my goal is to get you back on the court, field, or wherever you love to be, as quickly and safely as possible.