Although many times these sprains occur during athletics, ankle sprains can also occur during daily activities like walking across a lawn and going up or down stairs. The recovery time for majority of ankle sprains is 4-8 weeks, but tissue remodeling and nerve deficits can be detected for up to 1 year post-injury.1 Often, these sprains require medical attention and can benefit from physiotherapy to promote tissue healing, restore joint biomechanics, strength and balance.
How do you prevent the dreaded ankle? Check out the six tips highlighted below:
Strengthen Your Core
The strength and function of your hips and trunk is important to how you move. Imagine running lightly and abruptly changing direction. If you lack strength in your core, your body will likely keep moving due to an absence of hip control. With your body weight pushing past what your foot and ankle can control, the end result could be a rolled ankle and/or fall. This is why it is important to pay attention to hip and abdominal/back strengthening during workouts.
Build Up Ankle Strength
Building up ankle strength is a great preventative technique. This can be done with single leg strengthening exercises like squats, lunges, dips and rubber band strengthening workouts. A stronger base will make it easier to stay on your feet and control change in body position.
A balance between strength and flexibility is important. Simple stretching for 30-60 seconds after a light warm-up can help relieve discomfort and promote adequate mobility of the lower leg. Ligament or joint hypermobility is a symptom of an ankle sprain, so stretching should be performed carefully and comfortably.
It is not a good idea to hike several miles out of the blue without preparing your body. If you know you have a new sports season or activity coming up, it is a good idea to get your body ready. This doesn’t mean full body training, but rather getting into the habit of regular exercise and mimicking your desired activity.
Mechanical effects of foot orthotics to improve chronic instability of the ankle using medially-posted orthotics, particularly in pronated feet.
ANKLE STRETCHING EXERCISES
TREATMENT PLAN BY DON KELLY
If you experience chronic knee pain, injuries, or advice for knee surgery and replacement please don’t hesitate to reach out. I have treated thousands of my patients with successful results over the last 20 years of my physio services.
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My treatment plan is the result of my experience and knowledge in treating chronic pains and injuries over the last 20 years. This is the holistic plan to guarantee pain relief, prevent recurring pains, and faster recovery.
PHYSIOTHERAPY PLAN BASED ON MY ASSESSMENT