work-menTradies have the highest number of injuries, musculoskeletal conditions, and other health and safety risks among any other profession.

With every step, shock is absorbed by the feet, knees, hips and spine to decrease the force of impact. Wearing the correct footwear will reduce these forces further whilst not affecting the normal function of the foot. Wearing the right footwear for the job protects you from stress-related injury to the ankles, knees, hips and spine.

Types of Sprains

The most common type of sprain is the Lateral Ankle Sprain, otherwise known as inversion sprain (or lateral ligament sprain) wherein the foot turns inwards, damaging the ligaments on the outside of the ankle.

A sprain in which the ankle ITSELF turns too far inwards (or Medial Ankle Sprain) is much rarer, often taking significant forces to do so. This sprain damages the ligaments on the inside of the ankle.

In addition to ligament damage, there may also be damage to tendons, bone and other joint tissues. This is why it is important to seek the help of a medical professional who will diagnose your ankle sprain. If necessary, an X-ray would be used, as small fractures or (avulsion fracture) can sprout up.

Grades of Ankle Sprains

Sprained ankles, as with all ligament sprains, are divided into grades 1-3 depending on their severity:

Grade 1 sprain:

  • favicon Some stretching or perhaps minor tearing of the lateral ankle ligaments
  • favicon Little or no joint instability
  • favicon Mild pain
  • favicon Mild swelling around the bone on the outside of the ankle
  • favicon Some joint stiffness or difficulty walking or running

Grade 2 sprain:

  • favicon Moderate tearing of the ligament fibres
  • favicon Some instability of the joint
  • favicon Moderate to severe pain and difficulty walking
  • favicon Swelling and stiffness in the ankle joint
  • favicon Minor bruising may be evident

Grade 3 sprain:

  • favicon Total rupture of a ligament
  • favicon Gross instability of the joint
  • favicon Severe pain initially followed later by no pain
  • favicon Severe swelling
  • favicon Usually extensive bruising

Treatment of Ankle Sprains

As soon as possible, and for 72 hours after injury, use the RICE method:

Rest: Take it easy and move only within your limit of pain.

Ice: As soon as possible, and for 20 minutes every two hours, apply ice or a frozen gel pack wrapped in a damp towel. This helps to control bleeding and pain whilst reducing secondary tissue damage.

Compression: Firmly bandage the entire ankle and lower shin. This helps to control swelling.

Elevation: As much as possible, elevate your ankle higher than the level of your heart to reduce swelling.

Following the initial painful stage, there are other treatments that can help the ankle return to normal as soon as possible. Range of motion exercises such as ankle circles can help to get the ankle moving again, as well as reduce the swelling if performed with the leg elevated. The calf muscles often tighten up to protect the joint following a sprained ankle, and so gently stretching the calf muscles can also help to maintain movement at the joint.

A wobble board / balance board is an important part of the rehabilitation of ankle sprains.

There are many different techniques to treat ankle pain and the quickest way to heal an ankle injury is to get a proper diagnosis. The treatment for one injury can be quite different to another. This is mostly due to the complexity of the ankle and as such the right advice can make all the difference.