Why Do I Keep Rolling My Ankle?
Rolled Ankles are common injuries seen in our Dublin 4 physiotherapy clinic. This can happen when landing from a jump, stepping down off the footpath or even from walking in high heels.
People often ask us if they need an X-ray. Generally, if the bone on the outside or inside of the ankle is very tender and you were unable to put any weight on it then you may need an X-ray. We can help advise you on that. If not, you may still need crutches to help relieve pressure on the ankle if your pain is severe.
What to do when you roll your ankle. First, follow the RICE regime;
Rest the ankle from any unnecessary activity, this helps to avoid any further injury to the damaged ligaments in the ankle.
Place Ice or something cold (e.g. bag of frozen peas wrapped in a damp towel) on the affected area for 15-20 minutes regularly throughout the day.
Make sure you check the condition of your skin after the ice to ensure it is not being irritated. Compress the area using an elastic bandage.
Elevate the affected leg when it is not in use.
Chronic Ankle Instability
If you are experiencing multiple rolled ankles then you may have chronic ankle instability.
Chronic instability develops sometimes after a single severe ankle sprain or more often after multiple less severe ankle rolls. In this position, the ligaments of the lateral ankle ligament complex are stretched and tear or completely rupture. When this occurs, lateral support to the ankle is lost or severely compromised.
Symptoms
Repeated rolling of the ankle on uneven surfaces when playing sport requiring directional changes
Persistent discomfort
Swollen ankle
Pain and tenderness
A wobbly or unstable feeling around the ankle
If left untreated, chronic ankle instability will often develop. It can also cause further changes around the ankle such as arthritis, synovitis, scar tissue formation and tendon inflammation or tears.
Mechanical insufficiencies such as high arches, generalised ligament laxity or plantarflexion of the first toe can predispose individuals to the development of chronic instability.
Treatment
Management of chronic ankle instability normally starts with a treatment plan from your physiotherapist. This includes strengthening the muscles that support the ankle. Proprioceptive training is also extremely important when trying to rehab an unstable ankle. Proprioception is an individual’s sense of where their ankle is in space.
The use of taping or bracing can be useful to maintain correct ankle alignment in the initial stages of rehab or when returning to sport.
If you have been experiencing the symptoms of chronic ankle instability or would like advice on how best to rehabilitate and strengthen your ankle, contact us. Our physiotherapists here at Ballsbridge physiotherapy are all experienced in dealing with this type of injury and can help get you on the road to recovery quickly.