Ismat Khoja

 | 1 minute to read

Ankle Sprain

Injury prevention & Rehab
So how many of you have tripped after wearing a high heel at a party or while running on an uneven surface to catch a bus? ⁣

⁣ I believe many of us! 😅⁣ & We self diagnose it as Ankle Sprain! ⁣ ⁣ 🔹So What exactly is Ankle Sprain?⁣ When the ligament known as Anterior Talofibular Ligament at the ankle is stretched or torn it results as ankle sprain. ⁣ 🔹What is the mechanism of injury?⁣ Ankles are commonly sprained when the foot is twisted inwards. It result in gross swelling around the joint and its usually very painful.⁣ ⁣ 🔹What are the degree of ankle sprain?⁣ We had already discuss about the degree of ligament injury earlier ⁣ So here lets be specific to ankle joint:⁣ ⁣ 🔸1st Degree/ Grade 1: ⁣ •Most common⁣ •Minor sprain ⁣ •Slight swelling ⁣ •No instability ⁣ •Resume activity in 1 to 3 weeks after good rehabilitation ⁣ ⁣ 🔸2nd Degree/ Grade 2:⁣ •More Pain & Swelling compared to grade 1⁣ •Pain at weight bearing activities such as walking⁣ •Little instability⁣ •Requires braces⁣ •Rest and rehab for 3- 6 weeks before resuming full physical activity.⁣ ⁣ 🔸3rd Degree/ Grade 3:⁣ •Gross swelling.⁣ •Excruciating Pain.⁣ •Unable to place foot on the ground.⁣ •Immediate cast for immobilisation required.⁣ •Walking using walker or crutches would be advised.⁣ •Instability of the joint is very common here.⁣ ⁣ 🔹Treatment ⁣ The management of ankle sprain will depend on the degree of sprain, swelling, pain present.⁣ 🔸Control Swelling Rest- Give your ankle time to heal properly. Stop all activities that cause pain. ⁣ Ice- Use a bag of crushed ice or frozen vegetables for 20 minutes. Repeat 4-5 times a day. (There are different schools of thought over icing) Compression- You can use an elastic bandage to provide support and help reduce swelling. ⁣ Elevation- Elevating your ankle above your heart will also help reduce swelling. ⁣ ⁣ 🔸Encourage pain free movement ⁣ • After the stage of rest and immobilization post injury your ankle might get stiff. Early movement will help you regain your range of motion and prevent your muscles weakness. ⁣ ⁣ 🔸Strengthen the surrounding muscles to provide support to injured ankle ⁣ • Your ankle must be strong before you can return to your activities. A crucial part of your rehabilitation is strengthening the muscles that support the ankle. Simple exercises can be done using elastic/resistance bands to create resistance. ⁣ •Proprioception, your ability to tell the precise position of a joint, is also impaired when your ankle is sprained. ⁣ Simple balance exercises done with the eyes open and eyes closed will help improve your proprioception and prevent recurrent sprains⁣ ⁣ 🔸Prevention ⁣ • Proper athletic footwear will help stabilise your foot during activities and help prevent re-injury or a chronic problem from developing. An ankle brace, taping, or high top shoes can provide added support and stability. Limit brace wear to high impact activities. ⁣ ⁣ 🔸Return to sport ⁣ • To safely return to your sport, you should be able to: ⁣ (1) Walk and run without pain or altered pattern, ⁣ (2) Complete minimum 20 one leg heel/calf raises⁣ (3) Balance on one foot easily for 30 seconds, and ⁣ (4) Hop easily 10 times on your injured leg. Test your injured leg against your good leg. ⁣ ⁣ ⚠️Disclaimer: This health information is for general education purposes only. Always consult with your doctor or other health professional to get yourself clinically diagnosed & treated. #daactarni
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