Ankle Sprains: 4 Steps to Prevent Chronic Instability

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Sprains of the ankle are common. You might be tempted to brush yours off and just grin and bear it until it heals. A sprained ankle, however, puts you at risk for chronic ankle instability.

Sprained ankles cause swelling, pain, bruising, and problems walking because the ligaments in their ankles are stretched, torn, or ruptured.

Ligaments that do not heal properly cannot hold your ankle joint in place and can also limit your range of motion. Your ankle can easily be reinjured when this happens.

Having a poorly healed ankle increases your risk for further ankle injuries, as well as throwing off your alignment and functioning as a whole.

Following these four steps immediately after spraining your ankle will make your steps more stable and pain-free:

Step 1: The RICE method should be used

In order to prevent further damage to your ligaments and reduce swelling as quickly as possible, we recommend the RICE method. Rest, ice, compression, and elevation are the four components of RICE:

Rest

For the first 24-48 hours following your injury, rest your ankle as much as possible. To keep your foot from sagging, you may need crutches or another assistive device.

Ice

Wrap an ice pack around the injured area for 15-20 minutes, 3-5 times a day. Ice or ice packs should never be placed directly on the skin.

Compression

You can reduce swelling and stabilize your ankle by compressing it. Ankle sleeves and bandages are available at your local drugstore.

Elevation

You can reduce swelling by elevating your foot and allowing fluid to drain. Whenever you sit in a chair or sofa, prop up your feet on a footstool. When you're lying in bed, put a pillow under your foot. Pain and discomfort can be reduced by taking nonsteroidal anti-inflammatory drugs, such as ibuprofen.

Step 2: Consult a podiatrist

Your podiatrist should be contacted as soon as you sprain your ankle. If your ankle is Inflamed, numb, or painful, or if you can't bear weight on it, the longer you wait, the more likely your condition will deteriorate.

You will be evaluated during your consultation to determine which ligaments you injured and how severely. Among the diagnostic technologies we use are:

• Physimax functional movement assessments
• Optojump gait analysis
• X-ray
• MRI

Your ankle sprain may also be caused by spinal misalignment, so we evaluate the rest of you as well.

Using the collected and evaluated data, we develop a personalized treatment plan for your ankle sprain. Your ankle's supporting muscles and ligaments will be strengthened, as well as its range of motion restored.

Step 3: Support and strengthen

Our goal is to get you back on your feet as soon as possible and prevent further injury. It is common for us to use a combination of physical therapy, bracing, and functional medicine techniques in our rehabilitation process.

The physical therapy process

During ankle strengthening exercises, your muscles are retrained, your range of motion is restored, and your balance is improved. Sports or activities that you enjoy can be the basis of some of our specialized training programs.

Bracing

A brace may be required to provide support for some ankle injuries. In addition to keeping your ankle ligaments from moving while they heal, braces can prevent future ankle sprains.

Orthotics

To reduce your risk of re-injury, we may recommend custom-made shoe orthotics.

Step 4: Be patient

It takes time for ankle sprains to heal. If you have a mild sprain, you may recover in four weeks or less. A severe injury, however, may take several months to heal completely.

You should follow your rehabilitation plan regardless of how long your recovery takes. You will be able to recover quicker and reduce your chances of reinjuring your ankle if you follow and follow these four steps.

Ankle instability or a sprained ankle. You can contact our office at 949-588-8833 , or visit our website at https://www.ocfootdoctor.com/ Our offices are located in Laguna Hills, Irvine, Mission Viejo, Aliso Viejo, Lake Forest, Foothill Ranch, and Costa Mesa.