How to recover from an ankle sprain
Three key things when recovering from an ankle sprain
An ankle sprain can be a frustrating setback, but with the right approach, recovery is not only possible but during your rehab you may have more strength and stability than you did before. As a physical therapist, I've guided countless individuals through the rehabilitation process post-ankle sprain. Three key considerations emerge as crucial for optimal recovery: rest, rehabilitation, and gradual return to activity.
Firstly, correctly diagnosis it as ankle sprain. Following an ankle sprain, it's essential to make sure we don’t have a fracture. Luckily you may not even need to get an X-ray to find out. There is a test called the Ottawa ankle rules that allows physical therapists and health professionals to do to see if you need to get an X-ray or if it’s likely negative and you can avoid going. If the tests are all negative then we can assume for now there is no need for X-ray and can begin rehabbing.
Secondly, although we may not be ready to jump right back into our sport we actually don’t want to rest it too much. Everything depends on how much pain you’re having , how swollen the ankle is, and etc. Your physical therapist should be able to help guide you to how much rest and support you need, and how much you can push it. IF we rest too much it leads to stiffness and weakness, however if we’re too aggressive we may be going though some unnecessary pain and swelling. I do recommend doing some gentle ankle exercises to start. Even walking around if your symptoms aren’t too bad is helpful according to the research.
Thirdly, a structured rehabilitation program is essential for restoring strength, flexibility, and proprioception to the injured ankle. This typically involves exercises to improve range of motion, strengthen the surrounding muscles, and enhance balance and coordination. The balance and coordination is key. Even if you weren’t someone who struggled with it before an ankle sprain, the sprain has put some stress on the ligaments that help with balance and it’s vital we train it to go back to sport. As a physical therapist, I tailor these exercises to each individual's specific needs, gradually progressing as tolerance increases to ensure a safe and effective recovery.
In conclusion, recovering from an ankle sprain requires patience, dedication, and proper guidance. By Listening to the body's signals and respecting the healing process, following a structured rehabilitation program, and gradually returning to activity, individuals can not only recover from their injury but also build resilience and prevent future occurrences.
Do you have flat feet?
Have you been told you have “flat feet”? Let’s discuss if this can be fixed and what to do?
You may have been told you have flat feet. But did you know some people’s flat feet are “fixed” and others are “flexible” meaning they can be improved with muscular strengthening. It’s a pretty easy test to determine. If you cross your arms and twist side to side and your aches lift it’s a pretty good chance your “flat feet” is flexible and can be improved.
If that is the case, then we need to determine what muscles do we need to work on to improve the foot posture. For instance, the muscle imbalance can be coming from the foot and ankle muscles or it can actually be coming from the hip. If your glutes are weak or inactive, then it will force your knees to roll inward and as a result your arch will “collapse” and your foot will appear to be flat.
The good news is once you identify the root cause you can easily work on it and improve it so you can run, dance, or do whatever sport activity you enjoy more.