So what really occurs when I role my ankle?
Within days or even hours after an acute ankle sprain changes occur in the central and peripheral nervous systems affecting both the injured and uninjured leg. This leads to changes in the normal activation of muscles such as those that stabilise the hip and ankle which then predisposes us to future injury. All of this can occur rapidly following a “simple” ankle sprain. This brings the likelihood of a second ankle sprain to between 70% and 78% if you've had a prior ankle sprain.
How do I avoid recurring sprains and chronic ankle instability?
There are three key points that your Physiotherapist can assist you with to ensure that your ankle continues to be high functioning and allow you to achieve everything you wish to:
1. Sufficient protection during the repair phase
- In the first six weeks of injury the collagen which makes up your ligaments is remodelling to ensure that ligament can continue to play it’s role in the body.
- Health professionals used to believe that early movement was the key to successful rehabilitation. What the evidence has told the industry is that this may lead to a quicker return to sport, however, it does not correlate with optimal ankle function and decreased re-injury rates.
- In the initial stages adequate protection may involve a period of time either non-weight bearing, in a moon boot or a very supportive brace
2. Addressing “what really occurs when I role my ankle?”
- Working with your Physiotherapist to address the deficits that arise in your gait pattern and ensure that your normal walking biomechanics are achieved.
- Avoid limping : if you are limping then you are not ready to be putting your entire body weight through that area and you are going to develop poor movement patterns.
3. Completing your Rehab
- Unfortunately over the years health professionals have put a sprained ankle in the same basket as a stubbed toe and therefore people continue to re-injure this area because we never complete the rehabilitation effectively.
- Your Physiotherapist will create a personalised rehabilitation program set out with key milestones. Typically, this will start by restoring full range of motion in the area then target re-training your balance and strength. Finally we will work with you on more specific functional goals, allowing you to return to daily life without the regular re-injury rates of your peers.
Should you have any questions about the content within this blog please send us an email at blackburn@backinmotion.com.au or if you feel that the above points are relevant to you, you can book in a Free Initial Assessment at Back In Motion Blackburn 9878 1919 or book online at https://www.backinmotion.com.au/blackburn/make-a-booking.