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ANKLE SPRAINS
Ankle sprains are very common injuries and most often occur when the ankle rolls out excessively (inversion sprain). This results in pain, swelling, and bruising in the ankle and foot. There are 4 ligaments that stabilize the outside aspect of the ankle. The injury can cause an overstretching, partial tear, or complete tear of one or all 4 ligaments. The ligament most commonly injured is the anterior talofibular ligament (ATF). The more severe the injury, the greater likelihood of all the ligaments being disrupted. X-rays are usually taken to rule out fractures of the ankle bones or bones in the foot which can also be injured when the ankle rolls out.
Treatment of ankle sprains involves:
- Protecting the ankle from re-injury:
a. plaster splint with crutches for 1 week for bad sprains
b. protected mobilization in a removable walking cast for 2-4 weeks (also worn in bed for the first 10 days)
c. Air stirrup brace for 1-3 weeks
d. lace-up or figure 8 ankle brace for 2-8+ weeks
- Getting rid of the swelling which can last 1-2+ months (RICE):
a. rest- take it easy for 1-4+ weeks, depending on the severity of the injury
b. ice- using an ice pack, alternating 20 minutes on the ankle and 20 minutes off a few times during the day. The other way to ice is to perform an ice bath. Get 2 buckets of water, one with ice in it and one with Jacuzzi temperature water (100 degrees). Put your foot and ankle in the cold bucket for 3 minutes, then the hot bucket for 3 minutes, the cold again for 3 minutes, then hot again for 3 minutes, and finally in the cold for 3 minutes. Always start and end in the cold. Do this once to twice a day. Ice for as long as there is swelling, usually 1-4+ weeks.
c. compression with an Ace bandage starting at the toes and overlapping the bandage 1/2 to 1/3 and extending above the ankle
d. elevation of the leg during the day as much as possible
- Early range of motion exercises to prevent stiffness and prolonged pain. Trace circles with your big toe both clockwise and counterclockwise then trace out the alphabet with your big toe. Perform these exercises 3-4 times per day, 5 minutes each session.
- Functional exercises to stabilize the ankle. Once the pain has reduced, perform balancing exercises by standing one-legged on the injured side. Do this exercise twice a day, such as when you are brushing your teeth. Do this for 4-8 weeks. Once the ankle is feeling more stable, you can do these exercises with your eyes closed. This exercise helps to restore your ankle’s position sense which is critical in gaining back its stability. Balancing exercises on a wobble board or a deflated ball also helps restore functional stability to the ankle. Hop up and down with both feet together 10-20 times. Move side-to-side, forward, and backward with both feet together and eventually one-footed hops.
To make an appointment, call (253) 631-4960 |
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