Our trouble is that so often we come to God with our greeds rather than our needs. Already having everything we need, we pray for what we want. This becomes the source of our discontent: we desire things that God has not promised.
Philip Graham Ryken

Ankle Sprains

Ankle Sprains

Ankle Sprains

A sprain is an over-stretch or tear of a ligament. Ligaments are the tissues that connect bones and stabilize joints. Ankle sprains usually occur when the foot is suddenly turned inward too far, tearing one or both of the outside ligaments ( the calcaneofibular or anterior talofibular ligament). If not allowed enough time to heal properly, the sprained ligament can remain weak, making it easier to injure it again in the future.

Treatment:

  1. Rest: This means doing nothing that hurts. Initially this will mean putting no weight on the injured ankle. You will need to use crutches to get around. They should be used until normal, pain-free walking is possible. This often takes one to two weeks. Please return the crutches when finished with them.
  2. Ice/heat: Apply ice during the first 24 to 48 hours or until the swelling stops. To obtain the maximal benefit, apply the ice 20 minutes on, then 40 minutes off during all waking hours. The best way to ice an ankle is to use a “baggie” filled with crushed ice. Apply it to the injured area and use a loosely wrapped ace bandage to keep it in place. After the initial 24 to 48 hours, warm soaks or a heating pad should be used two to three times a day.
  3. Compression: Keep the ankle wrapped with an ace bandage until the swelling has resolved.
  4. Elevation: Keep the ankle elevated high enough so that the foot is higher than the heart.
  5. You may take aspirin, acetaminophen (Tylenol, Panadol, etc.), or ibuprofen (Advil), as needed for pain.

Rehabilitation:

  1. Range of Motion Exercises – These should begin when the swelling stops, usually by 72 hours after the injury.
    1. Move ankle up and down, side to side, and in circles.
    2. Using the big toe, draw 6 to 12 inch letters in the air. Go through the entire alphabet.
    3. The above exercises may be done in a whirlpool, spa, bath, or basin of hot water (100 to 106 degrees). Follow the exercises with application of an ice pack.
    4. As the ankle improves, these exercises may be done against resistance, such as a partner’s hand, bicycle inner tube, or surgical tubing.
    5. Swimming and cycling are allowed as soon as they can be performed without pain.
  2. Strengthening and functional exercises – These are especially important for the athlete. Begin these when you can walk without pain or limping. Do the exercises two to three times a day. Start with #1 and progress to the next one only when the exercise can be done normally and painlessly.
    1. Toe raises; walking on heels; walking on toes; walking on inside and outside of foot. Do these slowly, painlessly, and holding on to something for balance.
    2. Hop on the affected ankle 10 times.
    3. Jog in a straight line (no cutting)
    4. Sprint in a straight line.
    5. Run in circles, starting with large circles and then gradually running in smaller circles. Run both clockwise and counterclockwise.
    6. Run “figure 8″s”.
    7. Run and do quick cuts. Start with 45 degrees, and gradually increase to 90 degrees.
    8. When all of the above exercises can be done painlessly, you may return to full athletic participation.