High ankle injuries, also known as syndesmotic injuries, are common in athletes and active individuals. They involve the ligaments that connect the tibia and fibula in the lower leg, which can make recovery challenging and require careful attention. While these injuries may take longer to heal than typical ankle sprains, proper physiotherapy can help prevent complications and ensure a smooth recovery.
If you’re dealing with a high ankle injury or want to avoid one, this blog will cover prevention methods and easy physiotherapy tips that can be done at home. For those in need of expert help, visiting a physiotherapist in Phursungi, such as Dr. Renuka Gawhale from Bone and Joint Care Clinic, can ensure you receive the best care.
What is High Ankle Injuries
Before diving into physiotherapy tips, it’s important to understand what makes high ankle injuries different from regular ankle sprains. These injuries typically occur due to sudden twisting or turning motions, especially during sports like football, basketball, or running. Unlike traditional ankle sprains that affect the ligaments on the outside of the ankle, high ankle injuries involve the ligaments that hold the lower leg bones together.
Symptoms of a High Ankle Injury:
- Pain above the ankle joint
- Difficulty walking or bearing weight
- Swelling and bruising
- Pain that worsens with rotation or twisting of the foot
- Tenderness to the touch
Prevention Tips for High Ankle Injuries
Preventing a high ankle injury often comes down to strengthening the muscles around your ankle and improving your balance and coordination. Here are some simple exercises and tips that can help:
1. Ankle Strengthening Exercises
Strengthening the muscles surrounding your ankle joint can provide better support and stability. Incorporating exercises like calf raises, toe lifts, and resistance band exercises can help protect your ankle ligaments.
How to Perform Calf Raises:
- Stand with your feet shoulder-width apart.
- Slowly raise your heels off the ground and hold for a second before lowering them.
- Repeat 10-15 times for 2-3 sets daily.
2. Balance and Proprioception Training
Improving your balance and proprioception (awareness of your body’s position) can help prevent awkward movements that may lead to high ankle injuries. Simple exercises like standing on one leg or using a balance board can be effective.
One-Leg Balance Exercise:
- Stand on one leg with your knee slightly bent.
- Hold for 30 seconds to 1 minute, then switch legs.
- To make it more challenging, close your eyes or stand on a soft surface.
3. Proper Warm-Up
A good warm-up can prevent many injuries, including those to the ankle. Warming up increases blood flow to the muscles and ligaments, making them more flexible and less prone to tearing. Include dynamic stretches and mobility drills in your warm-up routine.
Warm-Up Example:
- Ankle circles
- High knees
- Heel-to-toe walking
- Light jogging for 5-10 minutes
4. Wear Proper Footwear
Wearing the right shoes for your activity is crucial in preventing high ankle injuries. Choose shoes with good ankle support, especially when playing sports on uneven or unpredictable surfaces. Consider using ankle braces if you’re recovering from an injury or have weak ankles.
Handling High Ankle Injuries: Physiotherapy Tips
If you’ve already experienced a high ankle injury, don’t worry. Physiotherapy can play a huge role in recovery. The following are some easy at-home tips to manage and heal from a high ankle injury:
1. Rest and Ice
The first step in managing a high ankle injury is to rest the joint and apply ice. Resting helps reduce stress on the ligaments, while icing can minimize swelling and pain.
How to Ice Your Ankle:
- Apply an ice pack for 15-20 minutes, 3-4 times a day.
- Be sure to wrap the ice pack in a cloth to avoid frostbite.
2. Range of Motion Exercises
As the initial swelling subsides, you can begin working on gentle range of motion exercises to prevent stiffness and improve flexibility. Avoid putting too much pressure on the injured area until you feel comfortable.
Simple Ankle Movements:
- Point your toes up and down slowly.
- Rotate your ankle clockwise and counterclockwise.
- Move your foot side-to-side, keeping the motion slow and controlled.
3. Gradual Weight Bearing
As your injury heals, your physiotherapist may recommend gradually increasing the amount of weight you put on the injured foot. Start by walking short distances with support, like crutches or a walking boot, and slowly transition to full weight-bearing activities.
4. Strengthening Exercises
Once you’re more comfortable, strengthening exercises can help restore stability and function. Resistance bands are great tools for building strength in the ankle and surrounding muscles. Always follow your physiotherapist’s guidance and never rush through the process.
Resistance Band Exercise:
- Loop the band around your foot and hold both ends in your hand.
- Gently pull your foot upwards against the resistance, then slowly release.
- Repeat 10 times for 2-3 sets daily.
5. Physical Therapy Supervision
While these tips can be done at home, having the support of a physiotherapist is essential to ensure proper healing and to avoid future injuries. A physiotherapist can create a personalized treatment plan, guide you through exercises, and monitor your progress to ensure a full recovery.
Consult a Physiotherapist in Phursungi
If you’re in Phursungi and dealing with a high ankle injury or want to prevent one, visiting a professional physiotherapist can make all the difference. For expert care, we recommend Dr. Renuka Gawhale at Bone and Joint Care Clinic. With her extensive knowledge in physiotherapy, she can provide tailored treatment plans to help you recover faster and stronger.
Take care of your ankles, follow these tips, and don’t hesitate to reach out for expert guidance!