Explaining Ankle Sprains

A “roll”, a “twist”, a “sprain”. No matter how you characterize it, ankle sprains are painfully annoying. Why so? Well to the naked eye, the anatomy of the ankle looks like a collection of marbles held together by a series of rubber bands. The marbles are the bones. The rubber bands are the ligaments. These facts combined with the fibula – the smaller, outer lower leg bone – extending below the crease of the foot where the ankle joint line create a foundation of inherent joint instability that increases the likelihood of injury.

97% of all ankle sprains are caused by inversion. Commonly caused by slips, trips, falls, or awkward landings, inversion is the resulting motion of the outside of the ankle “rolling” underneath the body. The result of this motion causes the Anterior Talofibular Ligament (ATFL) – the primary stabilizer of the outer ankle – to stretch beyond its normal limits. If stretched too far (Grade 1), small tears of the ATFL (Grade 2) can develop; putting the ligament integrity at risk for a complete tear (Grade 3). The pain, swelling, and instability associated with this injury are telltale indicators of some level of injury. Although, a formal evaluation with or without an MRI, is needed to indicate the true severity.

How do we prevent/fix them?

Luckily, inversion sprains are so common, MANY techniques have been developed and used to ensure

ankle health and safety. Common preventative tactics are ankle braces, tape jobs, and high-top shoes; all of which add a level of external support to the area. Corrective exercise programs offer longer term success; with well-executed programs focused on building the muscles of the foot and lower leg to systematically “bulletproof” the area. The last, and most extreme, “fix” is surgery to repair Grade 3 tears and tighten the ligaments to their original state.

One of the very first rehab cases seen at M3 came to us as the result of a Grade 2 ankle sprain; a sprain that also resulted in microtears along the ligament. With surgery on the table, the patient elected for 6 to 8 weeks of formal rehab and corrective exercise programming from yours truly. The primary goals: avoid surgery, regain strength/stability, and get back to playing baseball. In that time, we were able to significantly reduce his pain and swelling while increasing his strength and stability; returning to full participation without his brace in just under 8 weeks.

Mission accomplished. 

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For tips and tricks on how to bulletproof your ankle, contact us today at info@mindmusclemed.com.

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