Body & Mind Training Center

Ankle Sprain



What is a sprained ankle ?

A sprained ankle or twisted ankle as it is sometimes known is a stretching and or tearing of ligaments (you sprain a ligament and strain a muscle). The most common is an inversion sprain (or lateral ligament sprain) where the ankle turns under so the sole of the foot faces inwards, damaging the ligaments on the outside of the ankle.



In addition to the ligament damage there may also be damage to tendons, bone and other joint tissues, which is why it is important to get a professional to diagnose an ankle sprain.



How bad is my ankle sprain ?


A sprained ankle is classified into three categories depending on severity:

A first degree sprain will:

Have some stretching or minor tearing of the lateral ankle ligaments
Little or no joint instability
Mild pain
There may be some swelling around the bone on the outside of the ankle
Possibly some joint stiffness or difficulty walking or running

Second degree sprain:

Moderate tearing of the ligament fibres
Some instability of the joint
Moderate to severe pain and difficulty walking
Swelling and stiffness in the ankle joint

A third degree ankle sprain may involve:

A total rupture of a ligament
A lot of instability of the joint
Severe pain initially followed later by no pain
Severe swelling



Immediate First Aid for Ankle Sprains:

Aim to reduce the swelling by DR .ICE. (Diagnosis Rest, Ice, Compression, Elevation) as soon as possible.

D is for diagnosis. It is important to get the correct diagnosis from the start. If other factors such as an avulsion sprain (where a bone fragment is pulled away from the bone) are suspected then treatment may be different.
R is for rest. It is important to rest the injury to reduce pain and prevent further damage.
I is for ICE or cold therapy . Applying ice and compression can ease the pain, reduce swelling, reduce bleeding (initially) and encourage blood flow (when used later).
C is for compression - This reduces bleeding and helps reduce swelling.
E is for Elevation - Use gravity to reduce bleeding and swelling by allowing fluids to flow away from the site of injury.
In addition to immediate first aid the athlete can do the following:

Protect the injured ankle by taping or wearing an ankle support.


Further Treatment:

A sports injury specialist will undertake a thorough assessment of the injury so time is not wasted treating the wrong condition
A doctor may prescribe anti-inflammatory medication (e.g. ibuprofen) to help with pain and swelling
Reduce any swelling by using compression devices or taping techniques
Use ultrasound and laser treatment can be used to reduce pain and inflammation.
Use cross frictions - a form of sports massage to promote healing and reduce scar tissue development
A full ankle rehabilitation programme to strengthen the joint and help prevent future ankle sprains is essential.
Use a wobble balance board to strengthen the ankle.

Thank you so much dear friend!! I had a second degree and too bad I didn't know anything about this kind of treatment at the time, so it took long time to heal and my ankle remained very weak. I have never heard of the cross friction massage before, so I searched in you tube to find out how it works. I found this video that I wish to share which is very interesting because the guy explain the principle of this massage, so that it can be used not only in the ankle's injury but every time we have a problem with a tendon.
Really really educational. Thank you again!!

where is video please ? Patrizia

Oh.. Don't you see it?





On you tube. Can you see it?

Ankle Impingement


Tissues in the ankle joint can become trapped between bones in the ankle. This is known as impingement and occurs when the ankle is bent fully up or down. Posterior impingement is at the back of the ankle and is more common in ballet dancers.

Anterior impingement is at the front of the ankle and can occur from a bad or repeated ankle sprains as the ligaments thicken and get pinched between the bones (tibia and talus bone).

Symptoms of anterior :



Pain at the front or side of the ankle often following an ankle sprain.
Weakness in the ankle.
Pain when the ankle is forced or passively moved into dorsi flexion (upwards).


Symptoms of posterior :



Pain at the back of the ankle.
Pain which is worse at the end of the movement when the foot is pointed down (plantarflexion).
Pain when going up onto the toes.
An X-ray can show up any bony spurs on the talus (heel bone) and end of the tibia (shin bone).


Treatment :

Rest for up to 4 weeks.
A plaster cast or splint may be fitted to restrict movement.
Cold therapy or ice to reduce pain and inflammation.
A doctor may prescribe NSAID's (non stroidal anti inflammatory medication).
If conservative treatment does not work then surgery may be considered

Plantar Fasciitis


Plantar fasciitis is pain and inflammation of the fascia on the sole of the foot. This fascia, sometimes also called the arch tendon, runs from under the heel, along the sole of the foot, to the base of the toes. It helps form and support the longitudinal arch of the foot.



Plantar fasciitis is sometimes confused with a heel spur. These two conditions are related, although are not the same thing. A heel spur is a bony growth which develops underneath the heel, due to the soft tissues which attach there (including the plantar fascia) pulling on the bone. Heel spurs are present in a large number of cases of plantar fasciitis, but not all. On the other hand, some people may develop heel spurs and suffer no symptoms at all.

There are a few factors which can contribute to the development of plantar fasciitis. These include having tight calf muscles and overpronating (the arch of the foot flattens as you walk).

Symptoms :

Pain under the heel which may or may not radiate along the arch of the foot.
Pain is usually worse in the mornings. The first few steps are often very painful and this eases the longer you spend on your feet.
Pain is sometimes present on the outside of the heel.


Treatment :

There are lots of treatments which have been shown to be beneficial to plantar fasciitis sufferers, including:

Cold therapy - cooling the fascia following activity will help to ease pain and inflammation.
Massage - deep tissue massage techniques can be used to loosen the fascia and the calf muscles.
Stretching - there are several ways in which you can stretch the plantar fascia to prevent it tightening up. The calf muscle should also be stretch daily.
A plantar fasciitis splint - this stretches the calf and plantar fascia overnight.
Anti-inflammatory medication - such as ibuprofen may be prescribed by a doctor or specialist.
Taping - can be used to take the strain off the fascia.
Orthotic insoles - can be used to correct foot position if this is found to be a problem.
Corticosteroid injections - may be administered in long-term cases which do not improve with conservative treatments.
Extracorporeal shock wave therapy - is a relatively new treatment which has been shown to have beneficial effects on plantar fasciitis.
Surgery - this is a last resort and is rarely used.