Inversion Sprain aka LATERAL ANKLE SPRAIN occurs when the ligaments supporting the outside of the ankle are stretched beyond their anatomical limit.
This results in:
- Inflammation
- Limited range of motion
- Weakness
- Poor Stability
- Poor Proprioception
The majority of low inversion ankle sprains result in damage to the following ligament and muscle tissues –
Ligaments
- Anterior Talofibular Lig. (ATFL)
- Posterior Talofibular Lig. (PTFL)
- Calcaneofibular Lig. (CFL)
- Superior Peroneal Retinaculum
Muscles
- Peroneus Longus
- Peroneus Brevis
The severity of tissue damage is graded into three categories –
- Grade 1 – Mild Sprain: slight stretching and microscopic tearing
- Grade 2 – Moderate Sprain: partial tearing with associated swelling and tenderness
- Grade 3 – Severe Sprain: complete tear with significant swelling and instability
How can you ensure a safe return to sport following a lateral ankle sprain?
Progressive Injury Rehabilitation – utilising perturbation/balance exercises is a sound starting point.
The One-Leg Standing Exercise
- Start by standing on one leg with your eyes open and record the time it takes for you to become unsteady
- Have several attempts each day on each leg! You will see a remarkable improvement
- Once you are comfortable standing on one leg with your eyes open for 45 seconds, try it with your eyes closed (be sure to have something nearby that you can hold onto if you feel you are going to fall)
- By closing your EYES your balance system is now relying on your EARS and JOINTS to keep you steady
- You should continue this exercise several times a day on each foot for 14 days, recording your results
- Once you are comfortable standing on one leg with your eyes closed for 45 seconds, try adding a folded towel under the foot. This will create a sensory change and destabilise the joints of the foot and ankle essentially making you work a little harder to maintain stability