How to recover 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.

What is Patellofemoral Pain Syndrome. How do we fix it?

Patellofemoral Pain Syndrome (PFPS) is a common condition characterized by pain around or behind the kneecap, typically aggravated by activities that involve bending the knee, such as running, squatting, or climbing stairs. It is a very common diagnosis, and the good news is this tends to be a diagnosis of exclusion, meaning that they’re aren’t any disrupted ligaments/muscles/meniscus/etc in the knee.. Understanding the underlying factors contributing to PFPS is crucial for effective treatment. One primary cause is improper tracking of the kneecap due to muscular imbalances, weak hip stability, stiff/weak ankles, or poor biomechanics during movement.

Addressing PFPS involves a multifaceted approach tailored to the individual. Firstly, as with all injury recovery, it depends on the person’s function and what their goals. No two people’s rehab should look the same. Secondly, a lot of attention has recently been given about strengthening the quadriceps however what the research shows is although that is important what is equally if not more important is strengthening your hip abductors/known as your glutes. We will target the glutes specially if the symptoms are really aggressive and quad stregthening is too much.  Additionally, strengthening is the only thing. Techniques such as foam rolling and stretching specially tight quadriceps can help reduce pains and improve flexibility. Finally, educating patients on proper body mechanics during daily activities and sports is essential for long-term management and prevention of PFPS recurrence.

In conclusion, Patellofemoral Pain Syndrome can significantly impact one's quality of life, but with the right guidance and treatment, it is manageable. As a physical therapist, my goal is to empower individuals with the knowledge and tools to address PFPS effectively, allowing them to return to their desired activities pain-free. By addressing muscular imbalances, improving biomechanics, and promoting overall joint health not only will you recover from PFPS but may even be stronger and more flexible than you were before.

Master this exercise to live longer

Squat! This exercise although super simple is very popular because quite frankly it’s very important and targets a lot of key muscles. Why is it important, well because if you try to lift something heavy off the ground (which we all need to do) without bending your knees, there is a good chance your going to hurt yourself. If you want to sit down into a chair, get off the toilet, or travel guess what? You’re going to need to do a squat. In fact, A 2014 study found that being able to get up and off the floor with as little support as possible was a predictor of mortality. Those who need less assistance from different parts of their body on average lived longer. In Eastern countries like China and Japan, they on average show much less prevalence of Hip osteoarthritis. Now we don’t know exactly why but one prevailing theory is that it’s because in those countries they squat very low as part of their day to day life. 

So how do we build a good squat. First we need to make sure we have enough mobility, specifically in our knees, hips and ankles. If you don’t have the mobility you may still be able to squat low but you might compensating with rounding your low back and that overtime can lead to some pain.

Secondly we need to make sure we are turning on the right muscles. Are we activating our quads, glutes, and abs. A lot of people have a hard time with last two and there are a lot great exercises that can help you get there if you are struggling with that.

Third, we need to make sure we are strong enough. And in my opinion, just being able to get up and down isn’t enough because over time we will get weaker and we want to set ourselves up for success in the future, so let’s get a higher baseline now.

Lastly, if we have all those building blocks we just want to do it with good form. We should always lead with our hips because they are the strongest part of the body. If you are unsure, hire a physical therapies or coach to look at it for you! 

Let’s squat to feel better, look better, do more, and for our loved ones so they don’t need to help us get up as we get older. 

Dudda M, Kim YJ, Zhang Y, Nevitt MC, Xu L, Niu J, Goggins J, Doherty M, Felson DT. Morphologic differences between the hips of Chinese women and white women: could they account for the ethnic difference in the prevalence of hip osteoarthritis? Arthritis Rheum. 2011 Oct;63(10):2992-9. doi: 10.1002/art.30472. PMID: 21647861; PMCID: PMC3178680.