After an ankle sprain it is
important to act quickly. You should
immediately stop the activity and apply a compression wrap and
ice in order to keep swelling to a minimum. Ice should be used
for no more than fifteen minutes at a time. Leaving ice on any
long can risk frost burn and do tissue damage. Keep your leg
elevated to decrease the blood flow (and swelling) to the foot.
Research has shown that the sooner you apply compression, ice
and elevation, the sooner you will recover from your sprain.
Take a hint from the pros. By getting immediate attention, they
are back out there in a matter of days. If you do nothing, keep
playing and then put some ice on your ankle later that night,
you will end up with a sprain that can take weeks or months to
heal properly. Most of the damage from a sprain comes from the
swelling. Your main goal is to reduce as much swelling as
possible, and to do that, every second counts.
If you play sports where an ankle
sprain is likely (soccer, track, football, basketball, etc...)
you should always have a first aid kit nearby. Such a kit should
include compression wraps, ice packs, splints, bandages, and
ibuprofen.
For a severe sprain (one you can
not put weight one) you may need a visit to a physician to make
sure you don't have a fracture or serious ligament or tendon
damage. In general, you should avoid weight bearing as long as
your have swelling. When possible, you should keep your foot
elevated. Within a couple of days, your pain should decrease
enough to allow some weight bearing without pain. As you are
able to tolerate more weight, you can begin a walking and gentle
stretching program to increase your flexibility.
Proprioception exercises
or balance exercise can help you recover more quickly
and should actually be preformed as part of a prevention
program. Jumpsoles Proprioceptors are great for this, as are
wobble boards and other imbalance exercises. Poor balance is a
good predictor of future ankle sprains. After an ankle injury
balance training is essential to recovery. In addition to our
eyes and inner ears, there are special receptors in our joints (proprioceptors)
that provide information about our position in space. By
balancing on one leg you can reinforce and strengthen those
receptors in the ankle. Balance on the affected leg and hold
steady for 15 seconds. Continue to challenge your ankle by
balancing with your eyes closed, or with your head turning from
side to side. If you play soccer, balance on your sprained ankle
and kick a soccer ball against a wall. If you play basketball,
balance and shoot or practice bounce passes. Get creative with
your exercise to match your sport.
Ankle sprains can be prevented by
using appropriate equipment for your sport. However,
sport-specific shoes and protective gear are just the start. To
avoid ankle sprains, you need to strengthen your ankle joints
with various tools. Resources are provided below.
Info from
http://sportsmedicine.about.com
