Unlocking the Best Recovery: Physiotherapy or Massage for Sprained Ankles

An ankle sprain happens when your ankle twists, rolls, or turns awkwardly, which can stretch or even tear the ligaments. These injuries can range from mild to severe. While you might still be able to walk with a mild sprain, doing so can worsen the damage. The healing time varies based on how bad the sprain is—mild sprains might start to get better in a few days, while severe ones can take months.

There are a couple of ways to speed up the healing process, including physiotherapy and massage.

### Physiotherapy
About 4 to 7 days after the initial injury, it’s a good idea to get some tests done. This allows the initial swelling and pain to reduce so that the therapist can make an accurate diagnosis. The treatment will depend on how severe the sprain is.

**Mild Ankle Sprain:**
For mild sprains, the recovery is quicker and doesn’t need much intervention. It usually heals within about two weeks. However, some taping and follow-up checks are necessary to make sure it’s healing properly.

**Severe Ankle Sprain:**
For more severe sprains, you’ll need physiotherapy combined with functional therapy, which is done in four stages:

1. **Inflammatory Stage:** Focuses on reducing pain and swelling, improving circulation, and providing some foot support. You may be advised to use ice, but it’s best to get guidance from your physio first.

2. **Proliferative Stage:** Aims to restore foot and ankle function and improve the foot’s ability to handle weight.

3. **Early Remodeling:** Works on muscle strengthening and enhancing the stability and mobility of the foot.

4. **Late Remodeling and Maturation:** Focuses on improving your ability to carry weight and enhancing walking skills for daily activities.

### Massage Therapy
Massage therapy can also be a big help in recovering from an ankle sprain. Here are a couple of techniques:

**Effleurage:**
This technique involves gentle, long strokes meant to warm up the muscles before a deeper massage. It’s often combined with other techniques to get the best results. The therapist works above the injured area to improve blood flow and reduce swelling by helping fluid move out of the tissues.

**Cross Friction Massage:**
Used after the acute phase of the injury, this technique prevents and breaks down scar tissue. The therapist will position your ankle inward to help stretch the ligaments.

### Conclusion
For effective treatment of a sprained ankle, consider combining physiotherapy and massage therapy. Make sure to see how a physiotherapist handles a sprained ankle before starting any exercises. Even if your ankle injury seems mild, it’s important to visit a therapist to avoid making it worse.