Sprained Ankle? Here’s Everything You Should Know About Healing and Recovery.

Ankle sprains are one of the most common injuries people experience, whether from playing sports, exercising, or even during daily activities. Understanding the different types of ankle sprains, their severity, and the recovery process can help you heal effectively and return to your normal routine quicker. Today, we're diving into all things ankle sprains, so let's break it down!

Types of Ankle Sprains: Inversion vs. Eversion

There are two primary types of ankle sprains: inversion and eversion. Both involve the rolling or twisting of the ankle, but they affect different areas and tissues.

1. Inversion Sprain: This is the most common type of ankle sprain. It occurs when your foot rolls inward, putting strain on the tissues on the outside of the ankle. This type of injury is often seen in activities that involve quick changes in direction or uneven surfaces.

2. Eversion Sprain: This happens when your foot rolls outward, causing strain on the tissues on the inside of your ankle. While less common than inversion sprains, eversion sprains still cause significant pain and instability.

   
   

Additionally, there's a special category of sprains known as high ankle sprains, which affect the ligaments and tissues higher up the leg, near the shin. These sprains are typically more severe and can take longer to heal.

The Severity of Ankle Sprains: Understanding the Grades

Not all ankle sprains are the same. They vary in severity, and the time it takes to heal depends on the type and extent of the injury. Ankle sprains are classified into three grades:

• Grade 1 (Mild Sprain): In a Grade 1 sprain, the ligaments in the ankle are stretched, but not torn. There may be slight swelling, tenderness, and discomfort, but the joint remains stable. This type of sprain usually heals in 1 to 2 weeks, sometimes up to 4 weeks. Most people can return to normal activities fairly quickly once the pain subsides.

• Grade 2 (Moderate Sprain): A Grade 2 sprain involves a partial tear of the ligament. Swelling, bruising, and moderate pain are more noticeable, and the ankle may feel unstable, especially when walking or putting weight on it. Healing typically takes 3 to 6 weeks, but it can extend to 8 weeks. Depending on the severity, rehabilitation (such as physical therapy or sports chiropractic care) might be necessary to restore full function and prevent future injuries.

• Grade 3 (Severe Sprain): This is the most severe type of sprain, involving a complete tear of the ligament. Significant swelling, bruising, and intense pain often accompany this injury, making it difficult or impossible to walk without assistance. Healing can take anywhere from 8 to 12 weeks, and sometimes surgery is required if instability persists after rehabilitation. Sports chiropractic and physical therapy are often crucial to regaining strength and mobility.

  
  

Factors That Affect Recovery Time

Several factors influence how quickly and effectively you heal from an ankle sprain. Here's what you need to consider:

• Age: Younger individuals typically heal faster than older adults due to the natural repair processes in the body.

• Hydration: Staying hydrated is key for tissue repair and overall cellular function. Dehydration can slow down healing and worsen inflammation, so make sure you drink enough water.

• Protein Intake: Protein is essential for tissue repair and muscle rebuilding. It supports collagen production, which is critical for healing ligaments and tendons.

• Calorie Intake: Your body requires energy to repair itself. Ensuring you're consuming enough calories will help fuel the recovery process and manage inflammation.

• Quality Sleep: Sleep is when your body does most of its healing. It reduces inflammation, supports immune function, and promotes tissue regeneration—all of which are crucial for recovery.

• Overall Health and Fitness Level: A baseline of good health, including managing chronic conditions and staying active, will support a faster recovery. Eating a balanced diet, managing stress, and maintaining fitness levels can all contribute to healing more efficiently.

• Compliance with Rehab Exercises: Rehab exercises are essential for restoring mobility, strength, and function. Following your rehab plan will help strengthen the injured area and prevent future re-injury.

  
  

Recovery Takes Time, but You Can Help Speed It Up

Ankle sprains are common injuries that can range from mild to severe. Understanding the type of sprain you’ve sustained and the factors that affect healing can make a big difference in your recovery journey. Remember, hydration, nutrition, sleep, and a solid rehab plan are all critical to healing faster and preventing future issues.

We’ll dive deeper into the best steps to take if you sprain your ankle in our next blog, so stay tuned! In the meantime, if you're dealing with a sprained ankle or need guidance on any injury, don’t hesitate to give us a call at (785) 842-7325.  Schedule your appointment today. We're here to help you recover and get back to performing at your peak!

Stay safe, and we look forward to helping you heal!