Ankle injuries, particularly rolled ankles, are common yet often misunderstood afflictions that can sideline athletes and laypersons alike. At Dynamic Spine and Sports Therapy, our aim is not only to treat these injuries but to educate how to recover properly and prevent future incidents. This comprehensive guide outlines a structured approach to ankle injury rehabilitation, focusing on three critical phases of recovery.
Addressing Swelling, Pain, and Dysfunction With A Rolled Ankle
Phase One
The immediate aftermath of an ankle roll is marked by swelling, pain, and a decrease in function. The key to navigating this initial phase is to mitigate these symptoms effectively.
- Elevation and Movement: Elevate your feet by placing them agains a wall for 15 minutes, 2-3 times a day. This position helps pump fluid out of the ankle, reducing swelling. During this time, flex and extend your ankle as if pressing and releasing a gas pedal. This motion aids in fluid drainage and begins the process of restoring movement.
- Stretching and Balancing: Stretch your calf for 30 seconds at a time, repeating several times. Good balance is crucial for walking and standing post-injury, practice balancing on the affected foot as it becomes bearable.
- Bracing: To support walking and to protect the ankle, brace it for at least five days. This temporary measure provides stability as the healing process begins.
Building Stability After A Rolled Ankle
Phase Two
Once swelling and pain have subsided, the focus shifts to strengthening the ankle to prevent re-injury:
- Continued Stretching and Balancing: Maintain calf stretching and balance exercises to further enhance stability.
- Resistance Training: Use a resistance band to work the ankle in all four directions (up, down, in, and out) for a total of 30 repetitions. These movements, reminiscent of the initial gas pedal exercise, now include resistance to buld strength.
- Gradual Return to Activity: Begin to reintroduce activities such as hopping on one foot, jumping, and landing, all without pain. These actions test the ankle’s readiness for a return to normalcy.
- Accelerating Recovey: Seeking professional help from a physician who focueses on movement.
For those looking to expedite their recovery, consulting a sports chiropractor is highly recommended. At Dynamic Spine and Sports Therapy, we specialize in manipulating and rehabilitating the ankle through manual therapy and targeting rehabilitation. Our doctors’ expertise not only helps shorten the healing time but also ensures a robust recovery, reducing the likelihood of re-injury.
Beyond Basic Recovery
Phase Three
The importance of proper ankle function cannot be overstated. Research indicates that even a 5-degree difference in ankle motion between the two ankles can predict a loss of function and increased injury risk in the lower body, from the low back to the foot, within a year. Early and professional intervention is crucial to address these discrepancies and restore full mobility.
While the exercises and steps outlined above are effective in addressing the immediate aftermath of an ankle injury, it’s important to understand that they represent just the tip of the iceberg. Ankle stability is influenced by numerous factors, and comprehensive rehabilitation should address these complexities to esure a lasting recovery.
At Dynamic Spine and Sports Therapy, our goal is not just to heal your current injury but to equip you withthe knowledge and tools to prevent future issues like pain and dysfunctional movement. We believe in a thorough approach to each injury, striving to enhance recovery speed and effectiveness beyond conventional methods.
In summary, while the journey from a rolled ankle to full recovery may seem daunting, a structured, informed approach can make all the difference. By understanding and following these phases of recovery, and seeking professional guidance when necessary, you can ensure not just a return to function but a stronger, more resilient ankle ready to face the challenges ahead.