Ankle Sprain Exercises Early Stage

Ankle sprains are one of the most common injuries in sports such as (Basketball. Soccer, and Volleyball). It is one of the most prevalent injuries of the musculoskeletal system.

In This video I show you how to start your ankle rehabilitation in acute phase and fasten your ankle recovery.

About 50% of these injuries are sports-related. The research highlighted, if it is not treated properly, the chances of injury recurrent would be up to 30% to 40% of the patients.

I am going to show you with a couple of steps on how to protect your ankle from an acute injury.

The first aid method of treating musculoskeletal injuries is POLICE protocol. The POLICE Principle is a modern/modified first aid method of treating musculoskeletal injuries.

These steps are known as POLICE protocol as we could divide them to Protection, Optimal Loading, Rest, Ice, Compression, and Elevation. This procedure should be applied within the first 24 to 72 hours immediately after an ankle injury.

POLICE Protocol
https://www.dublinsportsinjuryclinic.com/acute-injury-management-police-protocol/

The main goal of this time frame is to control the amount of swelling to the injured area, prevent further injury, and reduce pain. This principle will help you to reduce the amount of swelling, thereby it will fasten the recovery and rehabilitation program. Read more about the healing stages of soft tissue.

Protection

Protection is meant to prevent further injury. For example, an injured leg or foot may be protected by limiting or avoiding weight-bearing through the use of crutches, a cane, or hiking poles. Partially immobilizing the injured area by using a sling, splint, or brace may also be a means of protection.

Optimal Loading

Optimal loading will stimulate the healing process as bone, tendon, ligament, and muscle all require some loading to stimulate healing. Optimal loading is done by utilizing mechano-therapy intervention and includes a wide range of manual techniques currently available “Paradoxically, crutches, braces, and supports, traditionally associated with rest, may have a greater role in adjusting and regulating optimal loading in the early stages of rehabilitation.

The right amount of activity can help manage the swelling. For example in the ankle, contraction of the calf muscles helps to move swelling up the body against gravity. Complete rest would prevent this. In some instances, loading may not be necessary i.e. in severe fractures that need surgery.

Rest

Rest is important to allow for healing. However, many sports medicine specialists use the term “relative rest” meaning rest that allows for healing but is not so restrictive that recovery is compromised or slowed. A person should avoid activities that stress the injured area to the point of pain or that may slow or prevent healing. Some movement, however, is beneficial. Gentle, pain-free, range-of-motion and basic isometric contractions of the joints and muscles surrounding an injury have been shown to speed recovery.

Ice

Ice refers to the use of cold treatments, also known as cryotherapy, to treat acute injuries. Ice is recommended with the intent to minimize and reduce swelling as well as to decrease pain. There are many ways to employ cryotherapy at home. The most common and most convenient is a simple plastic bag of crushed ice placed over a paper towel on the affected area. It is important to protect the skin and limit the cold exposure to 10 to 15 minutes. Cycles of 10 to 15 minutes on and 1 to 2 hours off are generally agreed upon as effective and safer than longer periods of continuous ice application.

Compression

Compression is the use of a compression wrap, such as an elastic bandage, to apply an external force to the injured tissue. This compression minimizes swelling and provides mild support. How to move to the 2nd phase of ankle rehabilitation.

Avoid Harm protocol:
https://www.dublinsportsinjuryclinic.com/acute-injury-management-avoid-harm/

𝐂𝐨𝐧𝐧𝐞𝐜𝐭 𝐰𝐢𝐭𝐡 𝐁𝐨𝐛 𝐚𝐭 𝐃𝐮𝐛𝐥𝐢𝐧 𝐒𝐩𝐨𝐫𝐭𝐬 𝐈𝐧𝐣𝐮𝐫𝐲 𝐂𝐥𝐢𝐧𝐢𝐜
𝐖𝐄𝐁𝐒𝐈𝐓𝐄→ https://www.dublinsportsinjuryclinic.com
𝐄𝐌𝐀𝐈𝐋 → Rehab@dublinsportsinjuryclinic.com
𝐓𝐄𝐋 → 0879276712
𝐅𝐀𝐂𝐄𝐁𝐎𝐎𝐊 → https://www.facebook.com/dublinphysicaltherapy/
𝐈𝐍𝐒𝐓𝐀𝐆𝐑𝐀𝐌 → https://www.instagram.com/dublin_sports_injury_clinic/

Tags:
Ankle Sprain treatment
Ankle Sprain injury
Ankle Sprain rehabilitation
Ankle Sprain exercises
Ankle Sprain Ice method
Ankle Sprain early stage
Ankle Injury treatmnet

#anklesprain #ankleinjurytreatment #anklespraininjury#stressfracture