Medial Ankle Sprain: My Experience
Rehab 0-2 weeks
In this article, I want to share my personal experience rehabbing from a bad medial ankle sprain, or deltoid ligament sprain. This injury has not only been challenging, but has also given me a unique perspective on rehabilitation that I believe can help others who are dealing with the same thing.
Injury Location
The deltoid ligament is located on the inside of your ankle and plays a crucial role in stabilizing the joint. Medial ankle sprains are relatively rare, accounting for only about 5% of all ankle sprains. Most sprains occur on the outside of the ankle.
This is actually the same ligament that Lionel Messi injured during the Copa America Final that kept him out for 2 months. Thankfully my swelling wasn’t nearly as severe as his, but this was still by far the worst ankle sprain I’ve experienced.
What Happened?
About two weeks ago, while playing on a rough field with lots of potholes, I attempted a free kick from about 30 to 35 yards out. Unfortunately, my toes hit the ground just before making contact with the ball, and I immediately felt the pain in the front and inside of my ankle.
Based on the pain and the mechanism of injury, I most likely sprained the anterior tibiotalar and tibionavicular parts of the deltoid ligament.
Recovery
In the immediate aftermath, I could walk but with significant pain, and I noticed some bruising and swelling the next few days (which is unusual for me). I have been lucky enough to avoid serious ankle issues in the past, but I could tell this would be a bad one.
Given the strength of the deltoid ligament and the force required to injure it, recovery can take significantly longer than for lateral ankle sprains, often twice as long. This injury can also be associated with fractures or other complications, so it's crucial to seek medical advice if you experience severe pain or difficulty walking.
Unfortunately there’s a lack of research specifically focused on the rehab process for medial ankle sprains, so I wanted to share my own experience from injury to return to sport and I hope this will help some of you dealing with the same thing.
Several days after the injury.
Week 1
In the first few days post-injury, I was limping significantly. I noticed that pushing off my toes was especially painful, and uneven ground was difficult to navigate. I didn’t wear a brace, but probably should’ve…
My dorsiflexion range of motion, or moving the foot up, was pretty good still. However, plantarflexion (pointing the toes down) was very painful and limited. Eversion was also restricted. This makes sense as both these motions are stressing the anterior portions of the deltoid ligament complex.
I started gentle rehabilitation exercises a couple of days after the injury. My routine included:
Range of motion exercises, stretching, gentle strengthening, and cycling.
See video at the top for detailed rehab examples.
I could not squat at this point with pain or stand on one leg.
I was unable to run, jump, kick, etc..
Week 2
Moving into the second week, I focused on more aggressive range of motion and mobilizations.
This included:
Direct ankle resistance band strengthening.
Squats and other weightbearing exercises.
Mobilizations to improve plantarflexion.
I also started working on balance at this point.
At the end of week two, I was able to go for my first run. This went well although it was a bit painful towards the end. I was mostly walking without pain, though some swelling and tenderness lingered at the medial ankle.
Next Steps
I am pleased with my progress so far, but I know it will likely take at least 4-6 more weeks before I'm fully back on the field playing soccer.
For anyone dealing with a similar injury, remember that patience is key. Medial ankle sprains can be frustrating, but with a proper rehabilitation program, recovery is absolutely possible.
Stay tuned for my next update, where I’ll cover weeks 3 and 4 of my rehab journey, focusing on progressing my running and ramping up my strengthening and stability exercises!