This helped me, perhaps it can help someone else.
Special thanks to Dr. Barbara Rodwin
DID YOU KNOW THAT?
. Ankle injuries constitute up to 12% of the emergency room load.
. Ankle sprains comprise approximately 14% of all sports-related problems.
. The lateral (toward the outside) aspect of the ankle is one of the most common sites of injury
. When your ankle rolls outward and you feel a sudden pop, followed by immediate pain and swelling you have actually stretched or torn your ligaments (elastic cords that help your bones stay in place).
THE FIRST 24 TO 48 HOURS
Think R-I-C-E
REST
Stay off your feet; Use crutches if necessary on the uninjured side to help you lean away.
ICE
Apply a bag of frozen vegetables, or water frozen in a foam cup, to the injured part of your ankle for 10 to 20 minutes every hour during the day.
COMPRESSION
Use an ankle brace specific for sprains to control the swelling or alternatively, wrap the ankle snugly in elastic wrap. The wrap should be snug around your foot and slightly looser as you wrap toward your calf.
ELEVATION
When possible, keep the injured ankle above the level of your heart on a chair, bed, or sofa, to keep blood from pooling in your ankle. During the night place a cushion under the mattress of your bed so that the entire limb is raised thus helping to reduce the swelling.
Acupuncture has been found to reduce the pain and swelling associated with ankle sprains, in addition, to accelerating recovery. Acupuncture may be sought immediately after the occurrence of the injury.
ANKLE SPRAIN REHABILITATION
WITHIN 3 TO 7 DAYS
1 Once your ankle’s swelling has stopped
Start gentle exercises avoiding inward movement of your foot. Place a towel around the ball of your foot, stretch your foot back toward you, and hold for 10 seconds. Then point your toes into the towel for 5 seconds 10 times using your arms for resistance.
WITHIN 7 TO 14 DAYS
1 If you have no pain when you rotate your ankle and no swelling.
- Stretching is an important component of rehabilitation. Tight calves may contribute to ankle sprains.
CALF STRETCH :
- Lean against a wall with one foot forward.
- Keep your back leg straight, heel down.
- Bend front knee and lean into the wall, hold for 10 seconds.
- Repeat with the other foot forward.
ACHILLES TENDON STRETCH :
- Same position as above, however, bend both knees, keeping both heels on the floor.
- Repeat with the other foot forward.
. Mobilizing your foot will help reduce stiffness and restore motion.
MOBILIZATION :
- With each foot trace the letters of the alphabet from A to Z.
- Strengthening the muscles of the ankle will improve stability and prevent future sprains.
CALF RAISES:
- While holding on to a sturdy object for support, stand with both knees straight. Rise up on your toes and hold for 5 seconds. Repeat 10 times.
- Do this exercise 2 or 3 times per day.
FINAL STAGES OF REHABILITATION
Restoring proprioception (sense of joint position) after injury allows the body to maintain stability and orientation during dynamic and static activities. It is often overlooked in rehabilitation programs.
PROPRIOCEPTION :
- Stand close to a wall in the event you need support.
- With one foot a couple of inches off the ground try and maintain your balance for 20 seconds standing on the supporting foot alone.
- Once you have accomplished the above repeat the procedure this time with your eyes closed aiming for about 10 seconds.
Throughout each stage of injury therapeutic treatment can be extremely beneficial in enhancing the healing process of the soft tissues. Especially when you have training goals and competition desires! There is no point pushing through the pain as then end result will only be more detrimental. As hard as it seems to take time off from your vigorous training schedules you need to slow down and let the body heal so that you can be confident that it won’t plague you later on. Not all exercise needs to be stopped but it is a good idea to consult either your chiropractor, massage therapist, athletic therapist, etc on modifications that can be made to keep you in top form without the chance of reinjury.
If you have any questions about what you should or shouldn’t be doing, feel free to e-mail me at Dr.Rodwin@back2health4you.com
Yours in health,
Dr. Barbara Rodwin, D.C., B.Sc., D.Ac., ART
Doctor of Chiropractic, Acupuncturist and
Active Release Technique provider
Back to Health Wellness Centre
240 Catherine St. (at Bank St.)
Suite 100 (limited free parking)
Ottawa, Ont.
K2P 2G8
Office: (613) 237-3306
Fax: (613) 237-3100