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Sprained Your Ankle Again?
Does it seem as though you tend to roll over the same ankle and it
always seem looser than the other?
Ever wondered that perhaps there is a
way to change that?
Unfortunately 90% of untreated ankle sprains becomes
recurrent, but with skilled management during the initial stages will
decrease the recurrence rate less than 35%.
An ankle sprain is a tear in the outer ligaments of the ankle
repeated overstretching in ankle sprains, the injured ligaments loses
their normal elastic function and length, decreasing the foot’s ability
to adjust quickly on uneven surfaces, increasing the “loose-ness” of the
ankle, and increasing the likelihood of worse sprains later. The
seriousness of an ankle sprain range from a mild sprain to completely
torn ligament of the ankle.
Inversion ankle sprains are the most common ankle sprain.
usually happens when the foot lands awkwardly and rolls inwards,
stretching the outer ligaments of the ankle, resulting in pain on the
outer part of the ankle.
(Our ankles are supported
by three main ligaments: the anterior and posterior talofibular
ligaments (ATFL and PTFL) and the calcaneofibular ligament (CFL). The
ATFL is the most commonly sprained ligament because of the limitations
of it structural mechanics and support.
The other type of
ankle sprain is the reverse of the inversion sprain, which is an
eversion sprain on the inside part of the ankle, which happens when the
foot is overstretched outwards.
I think I sprained my ankle. What should I do?
you cannot walk or put weight on it, you may have a fracture – it is
best for you to get an X-ray done. But, if you think that you “rolled”
over the ankle and putting some weight on it hurts only a little, you
should apply the RICE (rest, ice, compress and elevate) method.
home as soon as possible, and limit walking on the sprained ankle.
Place crushed ice into a plastic bag and wrap it with a thin, wet towel
and apply to the painful ankle for about 15 minutes. *Caution: do not
apply ice directly to your skin for more than five minutes because it
can cause ice-burn.* Do this every few hours for the initial 48 hours to
minimize swelling and pain, which decreases secondary damage in the
For the ligaments to heal well, the ankle should be
protected and immobilized. For minor sprains, you can use a brace which
is secure enough to prevent swelling, but not too tight to constrict
circulation (your toes should not turn blue).
Wear it during waking
hours, and remove it when you’re going to sleep. Elevate your injured
leg by placing pillows beneath the ankle (about 5 – 8 cm height is more
Do ankle pumping exercises by bringing your feet up and
down during elevation helps with circulation as well. Repeat this until
the swelling is at least almost gone.
I don’t want it to recur – teach me how.
ankle sprains are likely to cause ligaments to permanently loosen due
to frequent overstretching. When this happens, they are not able to do
what they’re supposed to do, which is to hold our bones together and
prevent excessive unnecessary movements.
rehabilitation programs is to re-train your weakened ligaments to
regains its strength, and re-educate it to send the right balance
signals again, both which helps to restore balance in your ankles. This
prevents recurrences of ankle sprains.
A physiotherapy program for ankle
A sprained injury physiotherapy rehabilitation treatment program may include:
- Ultrasonic therapy to accelerate healing and decrease pain.
- Gentle soft tissue massage to decrease swelling and help circulation.
- Custom, tailors exercise program which may include:
- a. Calf ABC exercises to move the ankle multi-directionally
- b. Isometric strengthening exercises such as pushing against a surface
- c. Balance training
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Read the benefits of regular deep tissue release therapy here.
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At the first session, our specialist physiotherapists will carry out a thorough
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Follow up sessions are inline to provide
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