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Topic #334
Recovering
From an Ankle Sprain
Immediate Action
can reduce recover
time
Ankle sprains are
one of the most
common sports injuries for stop and start types of running sports. The
proper treatment of a sprain can help you quickly recovery and prevent
future problems.
After an ankle
sprain it is important
to act quickly. You should immediately stop the activity and apply a
compression
wrap and ice in order to keep swelling to a minimum. Ice should be used
for no more than fifteen minutes at a time. Leaving ice on any long can
risk frost burn and do tissue damage. Keep your leg elevated to
decrease
the blood flow (and swelling) to the foot. Research has shown that the
sooner you apply compression, ice and elevation, the sooner you will
recover
from your sprain. Take a hint from the pros. By getting immediate
attention,
they are back out there in a matter of days. If you do nothing, keep
playing
and then put some ice on your ankle later that night, you will end up
with
a sprain that can take weeks or months to heal properly. Most of the
damage
from a sprain comes from the swelling. Your main goal is to reduce as
much
swelling as possible, and to do that, every second counts.
If you play sports
where an ankle
sprain is likely (soccer, track, football, basketball, etc...) you
should
always have a first aid kit nearby. Such a kit should include
compression
wraps, ice packs, splints, bandages, and ibuprofen.
For a severe sprain
(one you can
not put weight one) you may need a visit to a physician to make sure
you
don't have a fracture or serious ligament or tendon damage. In general,
you should avoid weight bearing as long as your have swelling. When
possible,
you should keep your foot elevated. Within a couple of days, your pain
should decrease enough to allow some weight bearing without pain. As
you
are able to tolerate more weight, you can begin a walking and gentle
stretching
program to increase your flexibility.
Proprioception
exercises or balance
exercise can help you recover more quickly and should actually be
preformed
as part of a prevention program. Jumpsoles Proprioceptors are great for
this, as are wobble boards and other imbalance exercises. Poor
balance
is a good predictor of future ankle sprains. After an ankle injury
balance training is essential to recovery. In addition to our eyes and
inner ears, there are special receptors in our joints (proprioceptors)
that provide information about our position in space. By balancing on
one
leg you can reinforce and strengthen those receptors in the ankle.
Balance
on the affected leg and hold steady for 15 seconds. Continue to
challenge
your ankle by balancing with your eyes closed, or with your head
turning
from side to side. If you play soccer, balance on your sprained ankle
and
kick a soccer ball against a wall. If you play basketball, balance and
shoot or practice bounce passes. Get creative with your exercise to
match
your sport.
Ankle sprains can
be prevented by
using appropriate equipment for your sport. However, sport-specific
shoes
and protective gear are just the start. To avoid ankle sprains, you
need
to strengthen your ankle joints!
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