Do you feel like you are always spraining your ankle?
Ankle sprains can be treated to a certain extent. Part and parcelActive living.
But if it’s happening again and again, here’s what may be going on – and how you can reduce your risk of recurrent ankle sprain.
One sprain can lead to another… and another
The large ReviewStudy of ankle sprain in the journal Sport MedicineIt was found that most people who train or play in sports have an extremely low chance of getting ankle sprains per 1,000 hours.
It also stated that “Females were at higher risk of injuring their ankles than males or children, but not as much as adolescents or adults. Indoor and court sports are the most risky.”
Ankle sprains are most common if the ligaments around the ankle become stretched or torn by excessive movement. This is called an inversion or bilateral ankle sprain.
There is strong evidence from studiesIt is believed that if someone sprains their ankle, it is more likely they will re-sprain it.
As one ReviewAccording to evidence, “A history of lateral foot sprain has been shown to affect the structural integrity and sensorimotor function of the ligaments. This could lead to an individual being unable to avoid potentially dangerous situations.”
While some ankle sprains can seem very minor with minimal swelling and mobility issues, others may be more serious. However, some people may end up with chronic ankle stability. They tend to resprain their ankle time and again.
Another ReviewLooking at the factors that contribute to chronic ankle instability we found that “feelings and symptoms such as instability and recurrent ankle injuries (termed chronically ankle instability, or CAI),” were common in up to 70% of patients. CAI is a condition that can cause severe health problems, including a reduced quality of living and osteoarthritis in the early stages.
After a diagnosis of an ankle fracture has been made, emergency departments in busy hospitals often send patients home with instructions to ice their ankles and keep them off for a few days. It is often not recommended that patients see a rehabilitation physiotherapist.
This is unfortunate as it suggests that those with a history or ankle sprains are more likely to suffer from:
The risk could be present in any other ankle.
Research suggests that people who sprain an ankle may be more likely have an injury. injuriesto any other joints in the same or opposite leg. The following review is available: International Journal of Sports PhysiotherapyNotable: “Ankle sprains are linked to both reinjury or subsequent injury on the contralateral side.”
Why? It could be due to the brain’s incredible ability to adapt.
As much as Extended bed restExtended exposure to microgravity astronautsChanges in the brain and how it relates with movement can result. Maybe our brains subconsciously adjust after an injury to the ankle.
It could be a limp, or a slight shift in how you walk. Or maybe you don’t want the ankle to be re-sprained because you fear for your safety. This could put other joints and the opposite limb at greater risk.
Neuroplasticity presents new challenges in the rehabilitation and assessment of ankle injuries, as well as in predicting who will be most likely to suffer from it. Risk of more serious injuries.
What can be done to decrease the likelihood of your ankle spraining again?
A physiotherapist is recommended if you are experiencing recurrent ankle strains. They can help you reduce your risk.
The best evidence to decrease the likelihood of your ankle sprain being re-sprain is based on two things.
1) An ankle brace protects the joint when you are active
This could be used to describe a Professionally fitted external support braceThis is not an elastic sleeve. This is a cost-effective and efficient way to reduce your risk.
2) Use balancing exercises and “proprioceptive training”
Some examples of Proprioceptive Training include:
- Balance on one leg at a time while throwing and catching the ball against a wall.
- Balance for three to five mins daily on a wobbleboard or ankle disc.
These exercises can strengthen your ankle muscles and ligaments.
According to one literature review, “Proprioceptive Training is a cost-effective treatment that can help patients who have previously suffered from an ankle injury while exercising and can reduce the likelihood of future complications.”
Gordon WaddingtonAIS Professor of Sports Medicine Research University of Canberra
This article was republished by The ConversationUse the Creative Commons license Please read the Original article.
