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How to manage a Sprained Ankle from home...

Written by Lachlan Keith Thursday, 26 March 2020 15:09

Ankle sprains are very common.

In the last few weeks, we have been inundated with lateral ankle sprains at City Feet Clinic and we'd like to share a few tips & tricks to help you manage the recovery until you can book in and see us as soon as possible. 

Damaged ligaments are the common complication following an ankle sprain with three different grades depending on the severity of the sprain.

Grade 1: Overstretched ligament with potential minor tears. The ankle will be secure and it should have the ability to walk with minimal pain.

Grade 2: Major Ligament tears present however still intact. As a result, swelling, bruising and often pain present. The ankle will be secure and will be able to weight-bear, however, assistance is often needed as it will be very painful.

Grade 3: Complete ligament rupture. The ankle is insecure and unable to weight-bear.


Appropriate rehabilitation is key and it is imperative to have a specific plan to ensure there isn’t decreased range of motion, persistent pain, swelling and chronic ankle instability. 

If you follow this simple "Ankle Sprain Plan" we will have you back out on the road in no time.


Week 1

Functional rehabilitation starts straight after the injury occurs.

  • Optimal loading of the ankle is required to reduce inflammation
    • Focus on range of motion
    • Write the alphabet with your foot, using the big toe as your pen.
    • Start toe yoga – big toe up lesser four down then continuously alternate.

Week 2-4

Functional rehabilitation continues until pain-free gait.

  • Visit City Feet Clinic
    • Treatment for the inflammation, scar tissue and calcium deposits on tendons and muscles
      • Gait assessment
      • Extracorporeal shock wave therapy
      • Taping technique – ridged and "rocktape"
      • Thera- band exercises – given in Clinic
      • Footwear assessment

 Optimal loading is incorporated once again.

    • Focusing on balance
      • Single leg balance with eyes open.
      • Single leg balance with eyes closed.
      • Single leg balance with eyes open on a pillow.

 Week 4-6

Functional rehabilitation focuses on plyometric and sport-specific exercises till back to full function.

  • Hopping over a line and then stabilizing before hopping back over the line.
  • Throw a ball against a wall while standing on a single leg.
  • Use a balance board
  • Start running at 75% full capacity, focusing on foot landing.
  • Start to implement agility and change of direction.

 
If an ankle sprain doesn’t go through an appropriate rehabilitation program, then it increases reoccurrence due to chronic ankle instability.

If you do suffer any injury please don't hesitate to contact us. We'd be more than happy to run through this with you over the phone.

Sincerely City Feet Clinic

02 89646887 

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