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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

With 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.

They 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?

If 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.

Go 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 ankle.

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 than adequate).

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.

Repeated 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.

Fundamental clinical 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:

  1. Ultrasonic therapy to accelerate healing and decrease pain.
  2. Gentle soft tissue massage to decrease swelling and help circulation.
  3. 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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Phoenix Rehab Physio Services

Phoenix Rehab Group works with specialist physiotherapists and rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.



HAND THERAPY & CUSTOMIZED SPLINTING

Patients who sustained injuries to their elbows, forearms, hands, wrists (sprains and fractures) and fingers, usually will benefit / require Hand Therapy to

  1. manage and decrease hand pains
  2. improve range of motion, strength and dexterity
  3. increase the function of their hand following injuries or post-operations

Commonly treated hand pain injuries includes



REFORMER CLINICAL PILATES & WELLNESS PILATES

Clinical Pilates is a form of physical exercise that focuses on posture, core stability, balance, control, strength, flexibility and breathing.

It is a system of safe and effective exercises, which meet specific individual needs, to treat a wide range of injuries and conditions.

You may do Pilates as matwork or with the reformer or both, and every session will be customized 100% to your fitness, injury and tolerance.



TRADITIONAL CHINESE MEDICINE (TCM)

  • Cupping TCM
  • Auricular Therapy TCM
  • Herbal TCM Medicine & Supplementation



DEEP TISSUE RELEASE & SPORTS MASSAGE THERAPY

Sports and deep tissue release massage helps to increase nutrient-rich blood flow to tired, tight and tense muscles to accelerate recovery and  shorten downtime / recovery period required.

It also prevents muscles from scar tissue micro-tears (and potential ruptures), and increases muscle performance. Having regular deep tissue and sports massage will keep your muscles healthy and fit with body/movement-confidence.

Read the benefits of regular deep tissue release therapy here.



ALTERNATIVE THERAPIES

All our allied health therapists and TCM physicians are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCMB).

See our entire team here with introductions and their specializations.

At the first session, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover as well as provide treatment in the same session.

Follow up sessions are inline to provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

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We prefer not to rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients. When you have the chance, please tell your family, friends and physicians about the positive results and experience you have had in our physio clinics.

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