Stretches For An Ankle Sprain

'Tis the season for slipping, falling, and spraining. Every winter podiatry offices across America see a multitude of people, young and old, who have slipped on ice, twisted their ankles, or had a shoe mishap. 
Once you have visited a podiatrist and received an ankle sprain diagnosis, you should perform the following stretches and exercises to help with mobility, strength, and range of motion. These exercises should only be done when the initial pain and swelling have receded, typically after five to seven days. All exercises should be done twice a day. 

While seated, bring your ankle and foot all the way up as much as you can. 
Do this slowly, while feeling a stretch in your calf.
Hold this for a count of 10. 
Repeat 10 times. 

From the seated starting position, bring your ankle down and in. 
Hold this inverted position for a count of 10. 
Repeat 10 times. 

From the starting position, bring your ankle up and out. 
Hold this everted position for a count of 10. 
Repeat 10 times. 

From the starting position, point your toes down and hold this position for a count of 10. 
Repeat 10 times.

This stretch should be done only when the pain in your ankle has significantly subsided.
While standing on the edge of a stair, drop your ankles down and hold this stretched position for a count of 10.
Repeat 10 times.

Do this stretch only when the pain from your ankle sprain has significantly subsided.
Stand 12 inches from a wall with your toes pointing toward the wall.
Squat down and hold this position for a count of 10.
Repeat 10 times.

These stretches were provided by the American Orthopaedic Foot and Ankle Society.
If you believe have a foot problem and do not currently see a podiatrist, call one of our six locations to make an appointment.
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I Twisted My Ankle!

An ankle sprain is an injury to one or more ligaments in the ankle, usually on the outside of the ankle. Ligaments are bands of tissue- like rubber bands- that connect one bone to another and bind the joint together. In the ankle joint, ligaments provide stability by limiting side-to-side movement.
Some ankle sprains are much worse than others. The severity of an ankle sprain depends on whether the ligament is stretched, partially torn, or completely torn, as well as on the number of ligaments involved. Ankle sprains are not the same as strains, which affect muscles rather than ligaments.
Sprained ankles often result from a fall, a sudden twist, or a blow that forces the ankle joint out of its normal position. Ankle sprains commonly occur while participating in sports, wearing inappropriate shoes, or walking or running on an uneven surface.
Sometimes ankle sprains occur because a person is born with weak ankles. Previous ankle or foot injuries can also weaken the ankle and lead to sprains.
Symptoms of ankle sprains may include:

• Pain or soreness
• Swelling
• Bruising
• Difficulty walking
• Stiffness in the joint

These symptoms may vary in intensity, depending on the severity of the sprain. Sometimes pain and swelling are absent in people with previous ankle sprains. Instead, they may simply feel the ankle is wobbly and unsteady when they walk. Even if there is no pain or swelling with a sprained ankle, treatment is crucial. Any ankle sprain- whether it's your first or your fifth- requires prompt medical attention.
There are four key reasons why an ankle sprain should be promptly evaluated and treated by a foot and ankle surgeon:

• An untreated ankle sprain may lead to chronic ankle instability, a condition marked by persistent discomfort and a "giving way" of the ankle. Weakness in the leg may also develop. 
• A more severe ankle injury may have occurred along with the sprain. This might include a serious bone fracture that, if left untreated, could lead to troubling complications. 
• An ankle sprain may be accompanied by a foot injury that causes discomfort but has gone unnoticed thus far.
• Rehabilitation of a sprained ankle needs to begin right away. If rehabilitation is delayed, the injury may be less likely to heal properly.

In evaluating your injury, the podiatrist will obtain a thorough history of your symptoms and examine your foot. X-rays or other advanced imaging studies may be ordered to help determine the severity of the injury.
When you have an ankle sprain, rehabilitation is crucial- and it starts the moment your treatment begins. Your podiatrist may recommend one or more of the following treatment options:

• Rest. Stay off the injured ankle. Walking may cause further injury.
• Ice. Apply an ice pack to the injured area, placing a thin towel between the ice and the skin. Use ice for 20 minutes and then wait at least 40 minutes before icing again.
• Compression. An elastic wrap may be recommended to control swelling.
• Elevation. The ankle should be raised slightly above the level of your heart to reduce swelling.
• Early physical therapy. Your doctor will start you on a rehabilitation program as soon as possible to promote healing and increase your range of motion. This includes doing prescribed exercises.
• Medications. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be recommended to reduce pain and inflammation. In some cases, prescription pain medications are needed to provide adequate relief.

In more severe cases, surgery may be required to adequately treat an ankle sprain. Surgery often involves repairing the damaged ligaments or ligaments. The foot and ankle surgeon will select the surgical procedure best suited for your case based on the type and severity of your injury as well as your activity level.
After surgery, rehabilitation is extremely important. Completing your rehabilitation program is crucial to a successful outcome. Be sure to continue to see your foot and ankle surgeon during this period to ensure that your ankle heals properly and function is restored.
If you have a sprained ankle, call one of our six locations to make an appointment immediately.
Connecticut Foot Care Centers
Podiatrists in CT
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Avoid Spring Ankle Sprains

As the weather warms across the country, we tend to head outside and get active with our favorite activity. But don't let the arrival of springtime sports be the arrival of an ankle sprain.
An ankle sprain is an injury to one or more ligaments, usually on the outside of the ankle. Ligaments are bands of tissue- like rubber bands- that connect one bone to another and bind the joints together. The severity of an ankle sprain depends on whether the ligament is stretched, partially torn, or completely torn.
Ankle sprains are one of the most common injuries in athletes. Sports that involve quick, sudden movements, such as basketball, tennis, and soccer can trigger these injuries.

If you injure your ankle, don't think it's "just an ankle sprain" and hope it will heal on its own. Any ankle sprain requires prompt medical attention and diagnosis. Left untreated, an ankle sprain can lead to chronic ankle instability. In some cases, an injury may appear to be an ankle sprain when in actuality it is a more severe injury, such as a fracture. A general rule of thumb is to use "R.I.C.E" therapy for an ankle sprain- rest, ice, compression, and elevation- to help reduce swelling, pain, and further injury. It's also important to follow up with our office to assure there hasn't been a more serious injury that could lead to greater problems down the road if left untreated.
Help prevent ankle sprains this spring with these tips:
*Perform exercises that help improve balance, lower leg strength, and flexibility.
*Use warm-up stretches and exercises before playing sports.
*Use an ankle brace if you're recovering from an injury or have repeatedly sprained your ankle.
*Wear the right shoes for the sport. For example, support your ankle by wearing court shoes, not running shoes, when playing sports that involve side-by-side movement, such as tennis and basketball.
Connecticut Foot Care Centers
Podiatrists in CT
 Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter. 

Related articles

• Report: Anthony Davis Severely Sprains Ankle, Likely Out of Olympics

  ---

• Joakim Noah Suffers Nasty Ankle Sprain, Leaves Arena on Crutches

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Dangers of High-Heel Boots

Winter's fashionable high-heeled boots put women at risk for slips, falls, and injuries on ice and snow. These popular boots typically feature tall, spiked heels and narrow, pointed toes.

Falls from high-heeled winter boots can lead to a number of injuries, depending on how the woman loses her balance. If her ankles roll inward or outward, she can break her ankles. If her ankle twists, ligaments can be stretched or torn, causing an ankle sprain. Broken and sprained ankles can also be present at the same time.
"Wearing high-heels makes you more unstable when walking or standing on dry surfaces, let alone slippery ones like ice or snow," says Dr. Richard E. Ehle, DPM. "A stylish low-heeled winter boot is a lot more fashionable than a cast and crutches." Ehle also recommends women scuff-up the soles of new boots, or purchase adhesive rubber soles, to provide greater traction.
"This time of year I see a variety of broken bones occurring in patients who have slipped on the ice," says Ehle. "These include broken toes, metatarsals, heels, and ankles."
Ehle urges women hurt from slips and falls in high-heeled winter boots to see a foot and ankle surgeon for prompt evaluation and treatment. In the meantime, immediately use the "R.I.C.E." method- rest, ice, compression, and elevation to help reduce swelling, pain, and further injury.
"Delaying treatment can result in long-term complications such as chronic ankle instability and pain, arthritis, or deformity," says Ehle. "Even if you're able to walk on the injured foot, pain, swelling, or bruising indicates a serious injury."
Connecticut Foot Care Centers
Podiatrists in CT
Visit our website, friend and like our page on Facebook, and follow our tweets on Twitter.