11/07/2019
ANKLE SPRAIN
Ankle sprains are common injuries, particularly in multi directional sports such as football, basketball and netball.
Here are some tips if you unfortunately suffer from an ankle sprain in the future:
In the acute phase (first few days) follow the 👮♂️ principle: PROTECTION, OPTIMUM LOADING, ICE, COMPRESSION, ELEVATION.
Simple ankle circumductions will keep the joint moving in this time.
Following this check Range of Movement (ROM) of the joint and compare it to the uninjured limb.
*A Knee to Wall test will particularly look at ankle DORSI FLEXION - DF (toes pointed up). Optimal DF is vital to ensure walking and running gait isn't overly effected.
*Try elevating the foot on a weight plate or step and driving knee over toes, from here you can oscillate slightly or apply a low level load (bodyweight) for 2-5 mins.
👣 Balance and Proprioception (B+P) is vital to ensure the chances of re-injury are reduced. Try balancing on an uneven surface (cushion) with injured limb whilst performing toe taps with the unaffected limb. Perform twice daily 3x1 min.
🏋️♂️ Ensure you strengthen the calf complex. Try single leg calf raises with a straight leg (targets gastrocnemius) and with a bent leg (targets soleus). Look to perform 4x10-12 reps every other day.
🏋️♂️ Don't forget to strengthen the full chain. Single leg RDL's and Reverse lunges will ensure you don't suffer from atrophy (muscle wastage) of the glutes, quads and hamstrings.
🏃♂️ Once injured limb is as strong as the unaffected limb, progressively return to running. Starting with straight line running and then progress on to agility drills (changing direction quickly)
⛹️♀️ With ROM, B+P and strength of both ankles now equal, as well as the confidence of running and changing direction quickly. You can now return to your chosen activity/sport 👍
Let me know if this helps you.
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