Medial Ankle Sprain: How to rehab a medial ankle sprain
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- Опубліковано 19 бер 2018
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A Medial ankle sprain is the less common ankle sprain. More commonly we roll our ankle outward but a medial ankle sprain occurs when our ankle rolls inward.
Learn more about how to treat a medial ankle sprain or visit christopherhole.com/workshops
The sprain occurs when we tear the deltoid ligament on the inside or our ankle. These sprains are more rare for 2 reasons;
1. The bone on the outside of your shin prevents the ankle from moving too far.
2. The ligaments on the inside of the ankle are stronger than the ligaments on the outside of the ankle.
Medial Ankle Sprain Treatment
1. Rice/Police
2. Massage/Frictions to deltoid ligaments
3. Stretch; evert ankle
4. Standing balance exercises
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Video starts at 6:30
TYSM
I found the information from 4:00 on valuable
that was a really helpful and clear explanation thank you.
Glad it was helpful!
thanks so much!
Glad it helped!
Hi, lovely material. Just a heads up regarding Rice Police recovery protocol?... maybe an update should be in place ? meaning PEACE AND LOVE?
Help lol, I sprained my ankle it was getting better I may have re aggravated it. The inner part I’m guessing this bone feels like a sprain like when your finger is sprained and is resistant to move. This bone is the same resistance towards Dorsiflexion but also on the other side is still some swelling but I can walk dang near run I think no pain but also a click
I’ve had this injury after a bad football tackle 9 days ago. It’s still so painful to try and put any weight on it. I can just about walk on my tip toe but when I try and put my foot flat it’s awful. I can’t wait for it to be better again
Unfortunately, you'll need to wait for the swelling to go down before you can do anything a part from rest
Hi, Have you fully recovered from the injury? If so, may I ask what rehabs you did and how long the recovery took? I injured mine two months ago and now I still feel somewhat discomfort when walking with my foot flat.
Please help me I’ve sprained my ankle 4 months ago still had pain and walk only on the lateral edge of my foot( cant fully put my whole sole on the floor) can’t turn it laterally also
and yesterday I accidentally forgot to walk on the lateral edge and forcefully pressed on the sole of my foot, We heard a loud pop everyone thought I hit something but it was my foot
With severe pain that got alot better after 1 day now but i still cant walk do I have a deltiod ligament injury? I cant visit a doctor until two days later
ive pain the inside of the ankle, I can walk on it but running hurts. what do I neeed to do?
Hi Christopher, how would you know if you had a tear to one of these ligaments? I'm assuming the physio work would be a waste of time in this instance? Thanks
Hi, thanks for your question, as a general rule you'll be in pain, have a lot swelling and you'll find it hard to walk on that ankle. If this is the case, rest is the best option until the pain and swelling reduces. As this happen you then begin trying to bear weight and then physio becomes applicable. Depending on the tear this rest and rehab process can last anywhere from 6-12 weeks and beyond
Hello! I had a lateral sprain 2 weeks ago from playing basketball. It has swelling and bruising. After two weeks (now) swelling still occurs. Should i still use the RICE method??
Also, my medial bone hurts whenever i touch it or trying to do a simple squat, even though my sprain is lateral. Why is that?
Thank you! Hope you respond! Have a nice day.
Hi, Thanks for your comment. If it's still swollen continue to rest, as the pain and swelling reduces and you can weight bear, begin moving and stretching the ankle. I don't know the answer to your medial bone pain but my best guess would be that it's source is still the lateral ankle sprain
I have a ankle sprain in my 6 week now and when I stretch my ankle I hear/feel popping sounds on the posterior area is that bad?
I wouldn't say it's bad. Look up Crepitus and see if the description relates
i had an injury just about a year ago. ultrasound showed thickened deltoid ligaments! still hurts a bit time to time, even though i can move around just fine.
what sort of long term treatments do you recommend?
I would look into frictions on the deltoid ligament. You may have residual tightness in the muscles of the arch that could be stretched but a ligament would will mainly need massage.
Hi, I sprained my ankle 3 years ago and it is still weak and painful. I’ve been doing band exercises and balance exercises but I still only have made minor improvements. When I sprained it, it was an inversion, but my pain has always been on the medial side. Is it possible to get a medial sprain from an inversion?
Hey, am facing the exact same issue were you able to fix your pain?
@@gufranahmed2091 the key is to keep working up the strength in all directions of your ankle as well as work on balancing. Work on increasing the amount of weight and strength just like you would in any other kind of strength training. I also found that wearing shoes with narrow toe boxes and too much cushioning leads to feet that are not strong enough to properly hold your weight. I bought a pair of barefoot shoes that work really well for me, and I walk around barefoot a lot and it has helped a lot.
Hi. I'm going on two weeks post car accident with ankle injury. Xray showed no fractures but all I'm being told is that it's a torn ligament and will take about 6 weeks to heal. And to just continue with RICE. No sort of diagnosis was made. I'm assuming it's a medial sprained ankle because that's where the majority of pain swelling and blue back areas are on my ankle. But at this stage just wanted to find out if it's normal to feel intense pressure on the anterior ankle when the leg is not elevated? And when I make any attempt to put weight on the ankle? And is it normal for swelling to extend to the entire foot including toes when not elevated for say 2 hours?
If there's a lot of swelling it's common to experience pain when it's not elevated and when you bear weight. What will be useful to look for is when the swelling reduces, is the pain still the same? It could mean a small fracture on the foot. Yes it's normal because it's hard for the lymphatic system to remove waste products due to gravity.
Thanks for the response. Needed peace of mind it was normal. I repeated xray no fractures seen. Swelling and pain both decreased drastically and I'm able to bare weight and take a few steps on the ankle currently during which pain is mainly the area of the deltoid ligament so I'm guessing still it's a medial sprain
Three things:
1. I feel a sharp pain when I go into near ROM Dorsiflexion or plantar flexion in the deltoid ligament closer to my calcaneus, Is that a structural concern
2. When I compress my ankle with a elastic wrap the skin tends to bruise and create large purple blotches. Why is that and is it also a concern
3. Will proper rehab ever get the ankle as resilient as it was prior to injury
Hi, thanks for your comment
1. I couldn't say with out seeing it, it might be worth doing frictions (a massage technique) with your thumb throughout the deltoid ligament and then gently mobilising the joint.
2. If it's bruising it would suggest blood vessels leaking, which could be due to the wrap being too tight or a problem with the vessel itself.
3. It would depend on the type of the original injury but getting your ankle as resilient as possible is your best course of action.
Christopher Hole thanks for your responses!
1. I started incorporating it after watching your video and it definitely reduced the pain as I go through dorsi/plantar flexion. However the end ROM is not there completely likely due to a slight swollen lateral malleoli and some issue within the deltoid ligament. If I try to extend my ROM through goblet squats or knees over toes exercises, is it recommended to ‘work through the pain’?
2. The reason why I increased the tightness was because there was still swelling around my foot rather than the ankle, thinking that I would help the removal of excess fluids through that.
3. Most likely a grade 3 sprain as I could not bear weight on the ankle for one full week and I sprained the lateral and medial ankle ligament (tenderness around malleoli, initially caused from inversion to eversion). I’ve been improving significantly as I took RICE and POLICE very seriously while trying to incorporate mobilization as much as possible.
Hi I had a lateral sprain but I am mostly experiencing medial ankle pain. I have rested for a week and a half but the pain is still there especially when performing plantarflexion movements. There is mild swelling but I can walk and run unless if I make sudden change of direction movements, jumping, or squatting. What should I do?
The same principles apply but to the inside of the ankle. The swelling could simply be left over but it finds it difficult to go up the leg. You could try elevating it or look up lymphatic drainage.
Hello.. I just had a ankle ligament tear grade 1 injury one month back still I can’t able to walk... it’s too depressed myself plz give me any suggestions plzzz
Try some of these ua-cam.com/video/zOOw91W-otU/v-deo.html
Sprained this on a run 3 weeks ago. Couldn’t walk for 3 days but since then the swelling has gone and I can walk pain free. When I do a hop test however it’s still very painful. Does it sound like I’ll be out for much longer?
It's hard to say, it'll depend how well you're able to rehab it. The better the rehab the faster the recovery, the sooner you'll be back running and the less risk of injury in the future.
what is the easiest way to tell the difference between a fracture and a sprain? I have been rehabbing a medial sprain for about 5 weeks now and have great mobility and can walk perfectly fine and perform most exercises. What I am still having trouble with are explosive movements- i cant jump off the foot and havent tried much jogging yet. It is more of a pinpointed pain when I perform these movements on what looks to be where the anterior tibiotalar meets the ankle. I havent seen a doctor as I have sprained my ankle before and saw good progression with the healing. But may need to see one now, i still am seeing gradual progress. Suggestions?
It sounds like it's healing well. Have you tried a massage technique on the pinpointed area of pain? It's called frictions, you place your thumb over the top of the area and make small circles for 30s to 1min at a time. If it's too painful to touch don't perform this technique. Look up "medial ankle ligaments" and see if the pain is in the area of these ligaments.
Christopher Hole thank you for the quick response. Yes I have recently been doing some massage on the ends of the tibiotalar to try to move around the tissue. Most of the pain on where it meets the ankle comes from excess plantar flexion and when I put more weight on it when I lean forward (dorsiflex?) only thing I am worried about is the fracture really as I know a sprain can heal more easily/quicker. It’s a tad sharper when I feel the pain , I have no pain to the touch but only on those movements. I was able to squat close to max without much pain yesterday so that seems ok. I would see a doctor but am currently out of country so cannot at the moment. Thanks.
It doesn't sound like a fracture if it's only painful at the end ranges. It might worth seeing a physio when your back before seeing a doctor.@@teeroy9886
@Christoper Hole
Appreciate the advice.
Hi teeroy 98, I also have the exact same problem. Please suggest what would be the best way to heal this sprain. I got this injury while trying to shoot a volley during my football/soccer game, totally mis-timed it and hit it with the top of my ankle. I'm exactly in the same situation like you mentioned. After 6 weeks of injury, I can now walk, exercise without any pain but when I run for 4-5 minutes it gradually starts to pain. And like you said can't do any explosive exercise (sprint/quick turns). After X-ray and Ultrasound my GP referred me to ankle specialist or MRI so before doing that I want to know if it can healed like other ankle sprains. Thanks in advance.
i have a bump on the medial side of my ankle. The doctor said i have a fractured ligament. How can it heal?
I have the same bump. Did u ever get it to heal?
@@countless-hk6ct im healed but the bump is still there. It dosnt really hurt but its just annoying. Makes my flat feet worse
I have had this injury for about 5 weeks now, it has gotten better now i can run without pain, but when i kick a ball it feels really sore and i feel pain. i have a soccer match in two days, how can i prepare my foot for the match? Any tips?
Keep massaging the ligaments and as a short term fix, see if strapping your ankle for the match helps. Don't rely on the strap long term.
Christopher Hole thanks
hello, i have the same issue since 2019, getting better but still, did you fully recover? if yes, what did you do?@@bigd1145
Hello sir, great video. I’ve been on this sprain for about 2 months and I can do everything but kick a soccer ball. I have a small bump on the medial side of my ankle and a lil click I can feel when i put my finger over it. The bump shows it self when i flex my ankle towards myself. I’m not sure what it is I don’t have enough money to go to the doctor could u help out?
Is the click painful?
Is there a small bump on your other foot in the same place?
I have the same issue. I had medial sprain and after falling during basketball game. I Went to the doctor and I got MRI and turns out I have partial tear to my deltoid ligament . How long is the recovery? It will be 4 weeks tomorrow I still have the bump on my inner foot and I can kinda walk but hurts to walk that bump is sticking out. I really hope I can return to normal again and start running, lifting and playing basketball again
@@abrahamkoubaytari2328 Tears can take 3-8 weeks to repair. If you're able to massage the area this will help the healing process but this will depend on the swelling
So I spoke to my doctor and I have tibio sprint ligament partial tear and tibio navicular ligament partial tear. It’s been 4 weeks and she still wants me to wear the boot. Are you saying it takes 3-8 months for the ligaments to heal?
@@abrahamkoubaytari2328 yes, progressing your rehab depends on how it heals and this requires your judgement and your doctors
Had a medial ankle sprain about 3 weeks ago. I feel a sharp pain on my inner heel bone when I push my knee forward with my heel on the floor. Could it be anything worse? Thank you
If you're getting pain on your heel bone, look into rehab of the plantar fascia
@@ChristopherHoleTraining I'll look that up. Thank you
Yoo i have the exact same problem
@@noggadock6150 mine's feeling better after 4 months. I still get a dull pain after rigorous activity though. Rest and massage helped a lot
@@gideonomeri6671 how are you doing. I have had mine for 1 year and it is not going too well
Hi. I just had a medial ligament tear yesterday. When it heals, how strong is that ligament? I suppose it heals with connective tissue and it can never be as strong as before the injury?
As a general rule ligaments don't keep their tensile strength after injury. Improving the overall stability of the ankle, knee and hip is your best course of action
Ive had an ankle sprain and its still swelling, how long does this swelling will last?? Thank you.
As a general rule 2-3 weeks
wagwan, ive had this injury for about six weeks now, i have almost all motion restored and can even jog now however when i kick a ball, it feels very sore
You've made good progress, keep massaging and stabilising the ligaments
@@ChristopherHoleTraining thanks mate
Ben Yedder Cena same here, i have a soccer match in two days, how can i prepare my foot for the match? Any tips?
Same for me, did you kick the ground when ur injury occurred? For me it’s like I can do everything now but it hurts to take shots
Same problem ... This iss the comment i was looking for
Can we go for joging with little medial ankle sprain?
If you've sprained your medial ankle ligaments you won't be able to jog on it until it's been rehabilitated
I can run with cut deltoid ligament ?
I wouldn't recommend it
@@ChristopherHoleTraining why ?
So farmers walks and lunges would be good?
Yes, good for dynamic stability
@@ChristopherHoleTraining thank you 😊
Hi Chris, I know this video was 2 years ago but could I message you on Instagram that would be great.
Yeah sure!
Christopher Hole ok I will do now!
Very kind of you not to "throw shade" on the doctor that misdiagnosed, but wouldn't it be somewhat indicative of inversion vs eversion ankle sprain by relative pain/sensitivity to palpation on the inner and outer sides of the ankle? (you kind of cover this at 4:13). Of course, for the most part, its not tremendously important to get the diagnosis 100% correct right away, but it would help eventually with the rehab to know just where the injury is located. I think it becomes much more obvious once the swelling has subsided. Anyway, nice presentation, although, one suggestion would be to label the top right diagram "lateral ankle sprain", since you are presented on the same page as the medial ankle sprain. Thanks.
"but wouldn't it be somewhat indicative of inversion vs eversion ankle sprain by relative pain/sensitivity to palpation on the inner and outer sides of the ankle?" You're correct and that's what confused me, however as you say, I had the luxury of no swelling. The previous diagnosis possibly had swelling, was unable to palpate and assumed a lateral ankle sprain from the client description.