What is a sprain (distortion)?
Sprains are one of the most common painful sports injuries. It occurs when the joint capsule or the surrounding ligaments and muscles are excessively overstretched due to an unfavourable movement. This often leads to bleeding, swelling and small cracks in these structures.
Usually, treating sprains is uncomplicated. The pain usually subsides by itself, and the joint is fully resilient again – as soon as the sprain has healed up, and there are no more serious concomitant injuries.
In some cases, ligament, capsule or muscle injuries caused by sprains can lead to chronic joint instability. To avoid this, you should consider the following aspects.
Chronic joint instability
Chronic ligament instabilities can lead to severe wear and tear of the cartilage in the joint and to arthrosis. Therefore, even in the case of an apparently harmless sprain, a visit to an orthopaedist or sports doctor is recommended.
Causes – how do sprains develop?
In sprains, the physiological, i.e., the natural range of motion of a joint is exceeded due to external forces. This excessive movement within a joint – usually triggered suddenly – can cause injuries to the structures stabilising the joint.
Symptoms and signs – how to recognise sprains?
These are the signs of sprain:
- Pain
- Joint swelling
- Bruise
- Limited range of movement at the joint
If you experience these signs, you should consult a GP, sports doctor or orthopaedist to rule out more serious injuries such as torn ligaments or broken bones.
Risk factors for sprains
Some people have weak ligaments and tend to get sprains more than others. People with hollow foot, delayed muscle reaction time or muscle weakness are also more frequently affected.
Sprains can happen quickly, especially during exercise: Sprains often occur when playing basketball, jogging on uneven ground or playing football. Thumb and finger joints, for example, can be jammed when playing handball, volleyball or skiing.
Another classic is the sprained toe: when you walk barefoot and get caught on a piece of furniture or a half-opened door.
Prevention of sports injuries
If your ankle joint is unstable (possibly due to previous injuries or a loose ligamentous apparatus), sprains due to twisting may occur more easily.
A bandage can be used here (for example, from the range of medi Levamed ankle bandages) .
In case of corresponding discomforts in the wrist, products from the medi Manumed range can be used as support.
Another tip: Always make sure that your footwear is sturdy and suitable for its purpose. This applies to sports and leisure activities as well as in everyday life.
Sprains - what to do? Therapy according to the RICE rule
If the ankle joint or any other part of the body is sprained, the RICE rule is a good guide for initial measures:
R = Rest
I = Ice (cooling)
C = Compression
E = Elevation
Rest: When a sprain occurs, you should stop your physical activity immediately. The affected part of the body should be immobilised and no longer be put under strain.
Ice: Start cooling the affected joint immediately. This counteracts the swelling. In addition, cooling generally contributes to acute pain relief.
Compression: An elastic bandage wrapped around the joint with slight tension brings the necessary compression to the injured area. During the acute phase, it is best to combine the pressure dressing with a cool-pack, and later with a pain-relieving ointment. If medically necessary, the doctor can also prescribe a bandage made of compressive fabric to support the healing process. Depending on the severity of the injury, the doctor can include an orthosis (splint) in the therapy.
Elevation: The last step is to elevate the affected limbs.
Important note
- Unless otherwise recommended by your doctor or therapist, please follow the frequency instructions indicated.
- If discomforts occur during or after an exercise, please stop the exercise and consult your doctor or therapist.
- Take your time and perform the exercises carefully.
- Depending on the healing phase, you can perform the exercises with or without a strap. Please discuss the therapy plan
Please discuss the therapy plan with your doctor.
Exercise for coordination
Forward lunge
Starting position:
- Legs shoulder width apart
- Keep your back straight
Exercise:
- Take a small lunge step forward with the affected leg
- Keep centre of gravity in the centre of the body
- Then return to the starting position
- Pay attention to a straight leg axis
Frequency:
- 3 sets x 15 repetitions
Side lunge
Starting position:
- Legs shoulder width apart
- Build up basic body tension
Exercise:
- Use the affected leg to perform a medium lunge in the given directions
- Always assume the starting position in between
- Pay attention to a straight leg axis
Frequency:
- 3 repetitions
Note: Only do this exercise if you can perform the “Forward lunge” exercise without any problems
Knee raise
Starting position:
- Open legs shoulder wide and bend slightly
Exercise:
- Lift the unaffected leg from the ground and hold it briefly
- Stabilising movement only from the knee and ankle joint
- Pay attention to a straight leg axis
- Keep upper body steady
Frequency:
- 3 repetitions, each lasting 20 seconds
Knee raise with aids
Equipment:
- Airex® Pad / alternatively: folded towel
Starting position:
- Open legs shoulder wide and bend slightly
Exercise:
- Raise the unaffected leg from the ground
- Stabilising movement only from the knee and ankle joint
- Pay attention to a straight leg axis and keep upper body steady
Frequency:
- 3 repetitions, each lasting 20 seconds
Note: Only do this exercise if you can perform the “Knee raise” exercise without any problems
Jump
Starting position:
- Legs shoulder width apart
- Keep your back straight
Exercise:
- Make a small jump forward with the affected leg
- Land on one leg
- Stabilise the landing position and hold it briefly
- Pay attention to a straight leg axis
Frequency:
- 10 repetitions
Note: Only do this exercise if you can perform the “Knee raise with aids” exercise without any problems
Strengthening exercises
Pulling your toes upwards
Starting position:
- Put your hands behind your back as support
- Stretch out the affected leg
- Bend the unaffected leg
Exercise:
- Pulling your toes upwards
- Press the outside of the foot statically against a fixed object (e.g. against a wall or a door frame)
- Change: Press the inside of the foot against a fixed object
Frequency:
- 3 sets x 10 repetitions per side
- Hold the position for 2-3 seconds
Pulling your toes upwards with aid
Equipment:
- Thera Band®
Starting position:
- Put your hands behind your back as support
- Stretch out the affected leg
- Bend the unaffected leg
Exercise:
- Pulling your toes upwards
- Put Thera Band® around the ball of your foot and keep tension
- Turn ankle joint outwards
- Then take up the initial situation
- Change: Turn ankle joint inwards
Frequency:
- 3 sets x 15 repetitions
Note: Only do this exercise if you can perform the “Pulling your toes upwards” exercise without any problems
Heel raise (sitting)
Starting position:
- Sitting upright on the chair
- Do not lean back on the chair
- Place both feet on the ground
Exercise:
- Apply light pressure to knees with the ball of your hand
- Lift heels off the ground (max. 20 degrees)
- Then take up the initial position
Frequency:
- 3 sets x 15 repetitions
- Hold the position for 1-2 seconds
Heel raise (standing)
- To make it easier, you can also do this exercise on a flat surface.
- It is recommended to hold on to the wall or stair railings to help keep your balance.
Starting position:
- Legs shoulder width apart
- Keep the pelvic and torso axis stable
- Place the ball of your foot on a stepper or alternatively on a stair step
Exercise:
- Lifting and lowering the body using the ankle joint
Frequency:
- 3 sets x 15 repetitions
Note: Only do this exercise if you can perform the “Heel raise (sitting)” exercise without any problems
Exercises for mobilisation
Roll (on the exercise ball)
Equipment:
- Exercise ball
Starting position:
- Sit up straight on the exercise ball
- Place both feet on the ground
- Keep your back straight
- Place hands flat on the knees
Exercise:
- Sitting on the exercise ball, roll forward and back slowly (max. 20 degrees)
Frequency:
- 3 sets x 15 repetitions
Pressure exercise
Starting position:
- Sitting upright on the chair
- Do not lean back on the chair
- Place both feet on the ground
- Put a towel under your feet
Exercise:
- Slowly push the towel back and forth with your feet (max. 20 degrees)
Frequency:
- 3 sets x 15 repetitions
medi products for sprains
The rigid half shells of the ankle brace M.step* provide excellent stabilisation during pronation and supination movements (turning of the foot).
Find out more about M.step orthosis by medi here.
The modular design of the Levamed stabili-tri** supports functional treatment and can be adapted to the particular phase of healing (stage-adapted) for safe and reliable treatment and mobilisation of the patient. The joint is stabilised and relieved by the interaction between the compressive knitted fabric, inelastic stabilising element and additional strap.
Find out more about Levamed stabili-tri here.
The human body
Product tip
Product tip
Remarks:
* Ankle brace for stabilisation in one plane.
** Ankle brace for mobilisation in a defined position, parts can be removed.
