Sprain

How to treat a sprain: Physiotherapy steps and tips

A sprain is an injury to a ligament that stabilizes a joint. The most common types of sprains are ankle, knee and wrist sprains. They can be caused by a fall, a blow or a sudden twist of the joint. The symptoms of a sprain are pain, swelling, bruising and limited mobility of the affected joint.

Physiotherapy is an important treatment for sprains as it speeds up healing, relieves pain and restores joint function. In this article, we explain how you can treat a sprain with physiotherapy step by step and what tips you should follow.

Step 1: Immobilize and cool

The first step in treating a sprain is to immobilize and cool the injured joint. This prevents the inflammation from getting worse and relieves the pain. You can use a splint or brace to immobilize the joint, but do not tighten it too tightly so as not to impair circulation. You should elevate the joint as often as possible to reduce swelling.

To cool the joint, you can apply an ice pack or cold compress for 15 to 20 minutes every two to three hours. Be sure to place a cloth between the ice and the skin to prevent frostbite. You can also take anti-inflammatory medication such as ibuprofen or paracetamol to relieve the pain, but ask your doctor about the correct dosage and possible side effects.

Step 2: Start with gentle exercises

After a few days of rest and cooling, you can start with gentle exercises to improve the mobility and strength of the injured joint. Your physiotherapist will show you suitable exercises that you can do at home. The exercises should not be painful, but should only produce a slight pulling sensation in the ligament. You should perform the exercises slowly and carefully and stop if you feel severe pain.

Some examples of exercises are:

- Ankle sprain: circle the foot clockwise and counterclockwise, lift the foot up and lower it, stand on tiptoe and back down.

- Knee sprain: Bend and straighten the knee slowly, push the leg forward and back on a smooth surface, stand on one leg and keep your balance.

- Wrist sprain: Rotate the wrist inwards and outwards, open and close the hand, squeeze a soft ball or sponge.

Step 3: Increase the intensity of the exercises

Once the pain and swelling have subsided and the joint has regained its normal range of motion, you can increase the intensity of the exercises to increase the strength and stability of the ligament. Your physiotherapist will help you to adapt the exercises or add new ones depending on your progress and goals. The exercises should still not be painful, but a little more challenging than before.

Some examples of more intense exercises are:

- Ankle sprain: running or jogging on uneven terrain, jumping or hopping on one leg, balancing on a seesaw or pillow.

- Knee sprain: cycling, climbing stairs, squats or lunges with weights, jumping or hopping on both legs.

- Wrist sprain: Grasp or lift objects of different weights and shapes, throw or catch a ball, play the piano or guitar.

Tips for successful physiotherapy

To make a quick and full recovery from a sprain, you should follow some tips to support your physiotherapy:

- Follow your physiotherapist's instructions carefully and do the exercises regularly and consistently.

- Listen to your body and don't overdo the exercises. If you notice severe pain, swelling or redness, take a break and consult your physiotherapist.

- Warm up before the exercises and stretch afterwards to avoid injury and promote circulation.

- If necessary, wear a splint or brace to protect the joint, but remove it for the exercises to avoid stiffening the joint.

- Avoid activities that stress or irritate the joint until you are fully healed. Ask your physiotherapist about alternative activities you can do.

Conclusion

A sprain is a common injury that can be treated effectively with physiotherapy. Physiotherapy helps you to relieve pain, speed up healing and restore joint function. By following the steps and tips in this article, you can have a successful physiotherapy session and put your sprain behind you.