Recovery from an Ankle Sprain Starts on Day 1!
I’m sure the majority of people have at some stage suffered an ankle sprain or what most people will refer to as, “rolling my ankle” or “I went over on my ankle”.
Sometimes this injury gets untreated.
It then may reoccur either during your sporting activity or perhaps in a simple situation such as stepping on an uneven piece of ground.
Ankle injuries are common sporting injuries that often do not get rehabilitated fully to prevent further ankle injuries.
This can often lead to chronic ankle instability (or CAI).
In simple terms, this means that there is a history of multiple ankle injuries which results in increased ankle instability or ‘giving way’.
After an ankle injury, the ligaments are altered which can affect our movement pattern and also affect the strength and balance around the ankle.
So what is an ankle sprain & What to do about it?
An ankle sprain is where one or more of the ligaments are partially or fully torn, with or without some bony or cartilage damage.
Usually, the outside ligaments (ATFL, CFL, PTFL) are affected. However, the inside ligaments (deltoid ligament) of the ankle can also be affected. There is also the possibility of a high ankle sprain that you may have injured (AITFL/PITFL) or the syndesmosis ligament. Sprains are graded from 1-3 depending on the amount of ligament damage.
Sometimes an ankle injury is more than a sprain and you may need an X-ray if it’s suspected you have an ankle fracture. We will be able to guide you whether you may need an X-ray or not.
For all strains & sprains you need to first manage them with some PEACE & LOVE
Then comes the most important part; the assessment & rehab process….
Risk factors like reduced strength, balance, stability and mobility can oftentimes be the underlying reason for an increased risk of an ankle sprain.
These all need to be assessed.
If you’re not assessing, you’re guessing!
The Biggest Predictor of an Ankle Sprain is a Previous Ankle Sprain!
This is why a comprehensive rehab program is vital.
The ability of the ankle to react to stepping into a small pothole (proprioception) can be reduced after an ankle sprain unless rehabbed correctly.
It is imperative that proprioception is assessed.
A diverse treatment approach involving strengthening, mobility/range of motion, balance and then progressing to more sport-specific exercises such as jumps and hops are required to fully rehabilitate an ankle sprain.
Stability and power on hops are crucial as well as progressing gradually from simple hops to more demanding so you will be able to take the demands of your given sport.
Have An Ankle Sprain?
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At APC, we don’t want to get you back to where you were before you came in, we want to get you to a higher level, to ensure your injury doesn’t recur.
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