When you twist your ankle, what matters most is quick and correct treatment. For minor injuries, the renowned sports physician Dr. Lukas recommends the RICE method, which you can use to treat a twisted foot yourself. For more serious injuries, however, it may be necessary to see a doctor. Here is how you can find out what applies to your circumstances.
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Content
- Twisted Ankle: What to Do?
- Mild Injury: Ligament Strain or Overstretching
- Moderate Injury: Partial Ligament Tear
- Severe Injury: Complete Ligament Tear
- The RICE Method Helps Heal a Twisted Ankle
- Protect Your Ankles During Sports to Avoid Twisting
- Additional Info: Common Symptoms of a Twisted Ankle
Twisted Ankle: What to Do?
To ensure that you make the right decision quickly if you twist your ankle, you should take a close look at your foot and observe your symptoms. There are several possible types of injury.
Mild Injury: Ligament Strain or Overstretching
The ligaments that stabilize your ankle have been slightly overstretched by the twist, but are not torn.
Symptoms:
- slight pain in the ankle, especially when moving
- minimal or no swelling
- no visible bruising
- the foot can be loaded with slight discomfort but is stable
Treatment:
If you have a stretched ligament, you don't need to see a doctor straight away. You can also apply the PECH scheme yourself. However, if the symptoms persist or even worsen after the first 24-48 hours following the injury, consult a doctor.
Moderate Injury: Partial Ligament Tear
Part of your ligaments were damaged when you twisted your ankle, the other part is still intact. Your ankle is noticeably unstable.
Symptoms
- moderate to severe pain in the ankle
- significant swelling around the ankle, often within a few hours
- a bruise after 1-2 days
- limited mobility and weight-bearing are possible
- you feel instability and wobbliness in your ankle
Treatment
If you experience the above symptoms in your ankle or ankle joint, you should definitely consult a doctor. They will diagnose the exact injury, assess the swelling and rule out possible concomitant injuries. In the case of a partial tear, you may need a splint, medication and/or physiotherapy and do exercises to promote mobility, coordination and muscle strength.
Severe Injury: Complete Ligament Tear
A complete ligament tear is when one or more ligaments in the ankle are completely torn. Your ankle suffers from considerable instability and you may have concomitant injuries.
Symptoms
- The pain was sudden and intense, often accompanied by a cracking sound when twisting the ankle.
- Severe swelling that increases rapidly
- usually a large bruise that spreads in the days following the injury
- Significant instability, your foot can hardly bear any weight
- Freedom of movement is restricted. Your foot can no longer be fully flexed or extended
Treatment
If you experience these symptoms during and after twisting your ankle, a medical examination is absolutely necessary. In most cases, you will be given a splint or cast. In severe cases, surgical stabilization may also be necessary.
Sprained or twisted foot - RICE method supports healing
The orthopedist and sports medicine specialist Dr. Lukas has been looking after professional teams in handball, basketball and football for over 20 years. The treatment of twisted feet or ankle injuries is part of his standard repertoire. He explains: "If the foot is twisted, the ankle is swollen and perhaps even discolored, the so-called RICE rule should be applied immediately after the twisting." The name of this rule outlines the individual measures. Accordingly, Dr. Lukas has exactly four tips on how to treat a sprained foot immediately after the injury has occurred. These are his expert tips:
1. R for Rest
If your foot is twisted outwards, you should under no circumstances continue to train or play . This also applies if your foot twists, but pain does not appear immediately after twisting. It is important that an adequate diagnosis is made as quickly as possible. This will prevent the injury from getting worse.
2. I for Ice
Twisted foot - cool it! You don't necessarily have to use ice. A cold spray, for example, also helps to keep swelling or bruising to a minimum. Sponges soaked in ice water with an ideal bandage are also well suited as a cooling element. This is a so-called "hot ice". If you use ice or cool packs, be careful not to get them directly on your skin. This has a negative effect, as once the cooling is removed, blood is sent to the region to equalize the temperature.
3. C for Compression
At the same time, a light pressure bandage should be applied. This immobilizes the joint and reduces the swelling caused by the hematoma. You should also bandage the twisted foot later on.
4. E for Elevation
A twisted foot must always be elevated above heart level to effectively counteract the swelling. This applies both immediately after the injury and later in the recovery process.
Protect Your Ankles During Sports to Avoid Twisting
To prevent sprains and other joint injuries during sports, we have developed The BetterGuard. Wear the intelligent ankle brace during games and experience how it supports you with every movement. If the foot threatens to twist, the mini plunger in the support reacts immediately and stabilizes it before a painful accident occurs.
Additional Info: Common Symptoms of a Twisted Ankle
Swelling usually develops immediately, sometimes accompanied by severe pain. If the ankle is twisted, there is usually also a bruise. You can recognize this very quickly by the typical blue colouring in the area of the ankle. This coloration is caused by bleeding into the tissue.
However, it doesn't always have to be one or more torn ligaments. Strains and overstretching can also cause severe pain if you twist your ankle. Only a precise diagnosis by a specialist can reveal the type and severity of the injury. In any case, you should initiate first aid measures immediately if your foot is twisted, swollen and possibly even discolored.
Twisted foot: you can expect these consequences
If you twist your ankle, this often leads to swelling and pain. However, these are only the first symptoms. Twisting your ankle can also result in more serious injuries. Doctors also refer to this type of injury as supination trauma. In this case, the foot bends inwards while the body weight is shifted outwards. The collateral ligaments (the ligaments on the outside of the ankle) are severely stretched or even torn.
In most cases, at least one of three ligaments that are in direct contact with the ankle joint is injured. The severity and duration of such an injury depends primarily on how quickly and severely the foot twists. Sports that involve frequent jumping and quick changes of direction are particularly affected by ankle injuries.
This is particularly the case in soccer, handball and other ball sports, but is also a recurring movement in trail running, gymnastics and tennis. Ex-professional handball player Kevin Struck (Füchse Berlin, VfL Potsdam), for example, experienced this. His ordeal lasted a total of six months after he twisted his ankle at the 2018 Club World Championships in Doha.
