Ankle Sprain
Since ankle sprains are a very common injury, i thought i’d summarize some of the things i’ve found researching a healing and prevention program. Please note that i don’t have a background in health or fitness, so this comes with the usual disclaimer: When in doubt, please ask a health care provider, such as your doctor or a physical therapist.
The very first thing you gotta do, is rice the injury! That’s rest, icing, compression, and elevation. (Elevating your legs while sitting is a great thing to do no matter what, actually). Right after my injury (well, okay, after i hobbled home…), i applied ice for 20 minutes twice with a 30 minute break in between.
Rehabilitation is a bit trickier, i found. According to Consumer Reports, it’s best to start using the ankle again as soon as you can:
You shouldn’t move so much that it hurts a lot. Try doing a little bit more each day. Getting moving early on with an ankle support should help you get back to normal faster than resting with your foot in a plaster cast. […] The research shows that it doesn’t seem to make much difference whether you have an elastic bandage, tape, a lace-up support or a stiffer ankle support.
So, rest the ankle for 48-72 hours as much as you can and then get moving again – making sure to support the ankle in some way (instructions on how to tape are here). Now, use caution! Obviously, you don’t want to run a marathon 4 days after you sprained your ankle! But walking around is a good idea and also starting some basic exercises to ensure mobility are called for (scroll down about half-way to “Exercises for sprained ankle rehabilitation”).
You can find lots more information, including more rehab exercises here and here.
If you know of any other good exercises for strengthening the ankles, especially once you’ve used to successfully prevent respraining your ankles, please share in the comments!
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Most ankle sprains happen when you make a rapid shifting movement with your foot planted, such as when you play soccer or get tackled in football. Often the ankle rolls outward and the foot turns inward. This causes the ligaments on the outside of the ankle to stretch and tear. Less often, the ankle rolls inward and the foot turns outward. This damages the ligaments on the inside of the ankle. See a picture of the different types of ankle sprains`,’`
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What I meant was this : Whenever people sprain a muscle or a ligament , they have a tendency to CONDEMN the effects of the sprain like ” o , how i wish i hadnt this ” or ” it’s sooo… unfortunate to have sprained ” etc . By condemning it are we not translating a physical issue ( i dont want to call it a ‘ problem ‘ cos words create worlds — mental worlds ) to a mental one ? I think one has to accept the FACT and not think the opposite for thinking the opposite aggravates the issue .
I watched the workings of my mind when I sprained my knee . There was a tendency to complain about it which is quite common . I said ” No . I’ll just allow this to heal ” and started LEARNING from it . I think now there’s a greater sensitivity to the suffering of others . My heart has opened much more . There’s a greater embrace !
Senthil
Thanks for clarifying, Senthil! I agree with you that a sprain can be a great way to embrace acceptance!
I think you are also pointing to a distinction of “suffering” that i’ve tried to make elsewhere on this blog: There is the physical suffering that comes along with a sprain. I don’t think we can do much about that – it hurts, it is uncomfortable etc. But there is an additional layer of suffering we add: Fighting reality. If we keep telling ourselves how horrible it is that we sprained our knee/ankle, we add quite a lot of unnecessary suffering! And letting go of that, as you suggest, can lead to big changes in our outlook!
Well , interesting to read about Rachel’s ‘ ankle sprain ‘ . I did not sprain my ankle , instead , sprained my left knee 🙂 There was severe pain and the best thing to do immediately is RICE ( Rest , Ice , Compression , Elevation ) as Rachel has suggested . I want to share what I learnt from my experience . This has more to do with the mind than the body . Never condemn your problem ! Do not translate your physical problem to your mind . Be AWARE how this translation takes place . It’s essentially through THINKING . So be AWARE of your thoughts . With an unaffected mind attend to your physical problem . These are suggestions from one who took care not to allow a physical problem become a mental one .
Senthil
Can you say a bit more about this, Senthil? Are you suggesting avoiding something like: I sprained my ankle because i felt unsupported? (Rather than, say: I sprained my ankle because the step of the bus is badly constructed making the distance between bus & ground too long…)
Saw this only now . Rachel , I dont get you .
Senthil
Ah! I should have added something to the mental story: I sprained my ankle because i felt unsupported by other people in my life in general. I.e., interpret the ankle sprain not as an accident but rather as the result of some karma/energy/whatever in your life that brought this upon you for some reason or another…