Ankle Sprains: From Pain to Play

 

Ankle sprains are one of the most common injuries for athletes, whether you’re a runner, basketball player, or weekend warrior. A simple misstep can lead to a sprain that sidelines you from your favorite activities for weeks. However, with the right care and rehabilitation, you can recover fully and prevent future injuries. At Ascent, we can assess, adjust, and create a personalized rehab plan, helping speed up healing and ensure a safe return to sport.

In this post, we’ll break down the stages of ankle sprain healing, what to expect, and why consulting a professional is key to optimal recovery.

 

 Understanding Ankle Sprains

An ankle sprain occurs when the ligaments supporting the ankle joint are overstretched or torn. This injury usually happens when the foot twists inward, stretching the ligaments on the outside of the ankle. Depending on the severity of the injury, ankle sprains can be classified into three grades:

Grade 1: Mild stretching of the ligaments

Grade 2: Partial tear of the ligaments

Grade 3: Complete tear of the ligaments

Regardless of the severity, proper care is critical for ensuring a strong and stable recovery.

 

The Role of a Sports Chiropractor in Ankle Sprain Recovery

Sports chiropractors specialize in musculoskeletal injuries, making them ideal professionals to assess, treat, and rehabilitate ankle sprains. Here’s how we can help you through the recovery process:

1. Assessment and Diagnosis

A sports chiropractor will perform a thorough evaluation of your ankle, including range of motion tests, palpation, muscle and balance testing, and sometimes imaging referrals if needed. They assess the extent of the damage and any underlying issues, such as misalignment in the foot, ankle, and instability of the knee, hip, and low back that could have contributed to the injury.

One of the major ranges of motion affected is inversion and eversion of the foot which is demonstrated below. 

2. Stages of Healing and Chiropractic Adjustments

As with any soft tissue injury, healing an ankle sprain follows three primary stages:

Inflammatory Phase (1-7 days): During the first week, your body begins the healing process with inflammation. Your ankle may be swollen, bruised, and painful. A sports chiropractor can help manage inflammation through gentle adjustments, soft tissue therapy, and recommendations for initial care, such as taping or range of motion.

Repair Phase (7-21 days): In this phase, the body starts repairing the damaged tissue. Your chiropractor may incorporate gentle mobilizations and specific adjustments to ensure the joints around the ankle are properly aligned, which can promote healing and restore mobility.

Remodeling Phase (3 weeks to several months): In this final stage, the tissue begins to strengthen. Sports chiropractors work on more advanced adjustments and provide exercises that help improve strength, balance, and proprioception (your body’s sense of movement). This is crucial for preventing future ankle sprains.

One of the exercises we work on after getting back to full range of motion is strengthening the plantar fascia shown here.

3. Rehabilitation and Personalized Exercise Programs

A key part of ankle sprain recovery is rehabilitation, and sports chiropractors are experts in designing personalized rehab programs. Rehabilitation typically includes:

• Strengthening exercises to build the muscles around the ankle and lower leg
• Balance training to improve stability and prevent future injuries
• Flexibility exercises to restore full range of motion

Sports chiropractors guide you through each phase of rehab, progressively adding more advanced exercises to match your recovery and sports performance.

Ongoing Support and Injury Prevention

Once your ankle has no pain or restriction, a sports chiropractor provides ongoing support to ensure you stay injury-free. By addressing any underlying movement patterns or instability, they help correct any biomechanical issues that could put you at risk for future injuries. Regular check-ins and adjustments keep your body and muscles activated and recovered, allowing you to perform at your best in your sport of choice.

Why Consulting a Sports Chiropractor is Essential

While it may be tempting to treat an ankle sprain at home with rest, ice, and compression, consulting a professional is crucial for several reasons:

• Proper Diagnosis: A sports chiropractor can determine the severity of your injury and whether you need additional care, such as imaging or a referral to another specialist.
• Faster Recovery: With targeted adjustments and rehab exercises, you can heal more quickly and return to activity sooner.
• Injury Prevention: By addressing the root cause of your injury and correcting stability and motor control issues, sports chiropractors help prevent future sprains and long-term complications.

Ankle sprains are common, but with the right treatment, you can recover fully and return to your sport stronger than ever. A sports chiropractor provides essential care, from assessing the injury to guiding you through rehabilitation and adjusting your ankle for optimal healing. If you’ve experienced an ankle sprain, don’t wait—schedule a consultation with Ascent Sports Rehab in San Francisco to ensure a swift, successful recovery.