Ankle Sprain - Phase 4 - Prevent Further Injury
Photo from: Division of Orthopaedic Surgery, University of Toronto
Already Recovered from Ankle Sprain?
Here’s What You Need To Do To Avoid Recurrent Ankle Sprain
What are the chances of having recurrent Ankle Sprain?
Most patients recovered fully after Ankle Sprain especially with mild grades (I , II) which heals at approximately 6 weeks with proper treatment and Rehabilitation. However, according to research, Ankle Stability lessens after previous ankle Injury. This often leads to giving way of the lateral area of the ankle. The occurrence of Ankle Instability is evident in most athletes. Recurrent Ankle Sprain can happen while walking or doing other activities but It can also happen even if your just simply standing. Each Subsequent sprain leads to further weakening (or stretching) of ligaments, resulting in greater Instability and likelihood of developing additional problems in the ankle.
What needs to be done?
A continuation of Ankle Exercises from Previous Phases of Ankle Recovery is Recommended. It is Ideal that you include this in your workout routine before doing any activities. The goal of these is to promote Flexibility, Strength and Stability.
Promoting Ankle Joint Flexibility
Ensuring proper flexibility is the first step towards ankle sprain prevention. It is Ideal that you do at least 2 of these variants once a day. Most of the following stretching exercises can be adapted with the knee in flexion or extension so that both of the plantarflexor muscles can be stretched.
Do these stretching exercises for 30 Seconds with 3 sets or until you feel the tolerable stretch
Stretching the calf and peroneal muscles:
a. Position and procedure: Supine with hips partially flex with the knee extended, Then pull the foot into dorsiflexion with a towel
Photo from:Physiotherapy Exercises
b. Position and procedure: Standing. Stride forward with one foot, keeping the heel of the back foot flat on the floor (the back foot is the one being stretched). If necessary, Brace your hands against a wall.
Position and procedure:
Position yourself standing against a wall with one foot resting on a stool in front of you. Ensure that your leg on the wedge is kept straight and both feet point forwards.
Photo from:Physiotherapy Exercises
Standing on an inclined board with feet pointing upward and heels downward Greater stretch occurs if the patient leans forward. Because the body weight is on the heels, there is little stretch on the long arches of the feet. Little effort is required to maintain this position for extended periods
Increasing Muscle Strength Around the Ankle Joint
Yellow to Gold Theraband Ankle Resistance Exercise
Press down, pull back. Loop an elasticized band or tubing around the foot, holding it gently taut.. Press your toes away and down. Hold for a few seconds. Do this for 10 times in 3 sets .
Tie one end of the band to a table or chair leg (B). Loop the other end around your foot. Slowly pull the foot toward you. Hold for a few seconds. Do this for 10 times in 3 sets
To resist eversion, place a loop of elastic tubing around both feet and evert one or both feet against the resistance. Keep the knees still and just turn the foot outward, not allowing the thigh and leg to abduct or externally rotate. Do this for 10 times in 3 sets
To resist inversion, tie the elastic band or tubing to a structure on the lateral side of the foot. Again, Keep the legs stationary and only turn the foot inward without allowing the hip to adduct and internally rotate. Do this for 10 times in 3 sets
Ankle Brace to Increase Stability
Wearing of ankle brace can increase your ankle stability. There’s a wide range of Ankle Brace to choose. Ankle Braces differ from level of stability, types (What sport/ activities is it good for), Materials, Design and Brands.
Not sure what Ankle Brace is good for you? Contact us at Back to Sport and we will be happy to guide you in choosing the right brace.
Proper Footwear
Whether you are a runner, basketball player, Soccer player, Trecker or even just doing a simple circuit routine, An appropriate training and sports footwear should always be worn at the time of activity to prevent any untowards incident from happening.
Finding the Right Fit
Shoe Manufacturer have designed their products to be used in a specific sports/activities. Choosing the type of shoe should depend on the sports and activities you are active.
Comfort and Fit over Style
While it's cool to wear shoes that has a breathing taking design, comfort and fit should be the top consideration. If possible, have your foot measured and use it as the basis of your shoe size. Do not buy a shoe based only on the size. The size may vary from brand to brand and from style to style. It is important to try on shoes, and then to purchase the one that fits the best, regardless of the size. A ½ inch of space between your longest toe and the tip of the shoe should be observed. If you are wearing a shoe that is too long for your foot, you may develop toe pain and blisters as your foot continuously slides forward toward the front of the shoe.
Learn More About Each of Ankle Sprain's Phases of Recovery and Treatment
week 1
week 2 to 4
week 5 to 10
After Full recovery
Disclaimer:
The information contained in this article is for general information purposes only. The indications provided are not a prescription and cannot substitute the recommendation of a health practitioner. We recommend that you seek the advice of your GP, physiotherapist or health practitioner before buying any item on Back To Sport.
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