Debra Treloar Physiotherapist, Vancouver, BC
Treatment:
- Rest and avoid activities that worsen pain.
- Apply ice for 15–20 minutes every 2–3 hours during the first 48 hours.
- Use a compression bandage or ankle brace.
- Elevate the ankle above heart level when possible.
- Gradually begin gentle range-of-motion and strengthening exercises as pain allows.
Ankle injuries are among the most common musculoskeletal injuries. They can range from mild ligament stretches to fractures and tendon injuries. The right treatment depends on the specific injury and its severity.
Here are the most common types:
1. Ankle Sprain (Most Common)
A sprain occurs when the ligaments that stabilize the ankle are stretched or torn, usually from rolling the ankle inward.
Symptoms:
- Pain, especially on the outside of the ankle
- Swelling
- Bruising
- Difficulty walking or bearing weight
- Feeling that the ankle is unstable
Debra Treloar Physiotherapist, Vancouver, BC
How mental health can affect recovery
Mental health also influences physical healing:
- Stress and anxiety can make pain feel more intense.
- Depression may reduce motivation to do rehabilitation exercises or attend appointments.
- Fear of movement (sometimes called fear-avoidance) can lead people to avoid putting weight on the ankle longer than recommended, which may slow recovery.
- Good emotional support and a positive rehabilitation plan are associated with better adherence to treatment.
How an ankle sprain can affect mental health
An injury can temporarily change your routine, independence, and activity level, which may contribute to:
- Frustration or irritability from pain or limited mobility.
- Low mood, especially if you’re unable to work, exercise, or participate in hobbies.
- Anxiety about re-injury or whether the ankle will fully recover.
- Stress related to medical costs, missed work, or caregiving responsibilities.
- Feelings of isolation if you’re less able to socialize or leave home.
For athletes or highly active people, these emotional effects can be especially significant because the injury may affect identity, goals, and performance.
Jackson Sayers, kinesiologist, Vancouver BC
Jackson Sayers, kinesiologist, Vancouver BC
Dr. Jas Chahal, Orthopedic Surgeon, Toronto
Andy De Santis RD, M.S Registered Dietitian.
ankle sprain can affect nutrition in several direct and indirect ways, and good nutrition can also support recovery.
Here are the main ways they’re connected:
- Higher nutrient needs during healing: After a sprain, your body repairs damaged ligaments and other tissues. This increases the need for:
- Protein to rebuild tissue.
- Vitamin C for collagen formation.
- Zinc to support wound healing.
- Copper and manganese, which also play roles in connective tissue health.
- Inflammation: Some inflammation is a normal part of healing. Eating foods rich in:
- Omega-3 fats (fatty fish, walnuts, flaxseed)
- Fruits and vegetables
- Whole grains
can help support a balanced inflammatory response.
- Reduced activity: If you’re moving less because of the injury, your calorie needs may decrease. However, it’s generally not a good idea to severely restrict calories, since healing requires energy.
- Appetite changes: Pain, medications, or reduced mobility may decrease appetite, making it harder to meet nutrient needs.
- Hydration: Staying well hydrated supports circulation and tissue repair.
Dr John Wade Rheumatologist, Vancouver BC
RD Andy Desantis, Toronto, Ontario
RD Andy Desantis, Toronto, Ontario
Jody Wiebe, physiotherapist, Vancouver , BC
Jody Wiebe, physiotherapist, Vancouver , BC
