Put Your Best Foot Forward

Ankles are amazing! They are used every day when we walk, run, jump, climb and even when we want to relax on the couch. Ankles are designed to support the foot and leg as we walk over uneven surfaces making sure we don’t injure ourselves. 

But what do we if we injure our ankles ?

Ankle sprains are a frequent injury that many of us can get while running, hiking, playing sport and of course wearing high heels. This is why it’s important to look after yourself if an injury does occur and ensure that it doesn’t get worse or happen again.

The first step to treating a sprained ankle is reducing the pain and swelling. This is where your ice packs come in handy. Wrapping the ice pack in a thin cloth or bandage before placing on the tender area. Keep the ice pack on for 20 minutes then alternate to a heat pack. This allows the continual movement of fluid and blood around the area so that it doesn’t become stiff. You can continue to alternate between the two until the pain subsides.

This brings us to step two, feeling supported.

Keeping the ankle immobilised may sound like a good idea at the time however it’s been proven that keeping some movement around the joint can help with the recovery process (as long as it is pain free).Using a compression bandage is a great start because it will reduce the amount of swelling to the area and ensure support to the area. Try not to keep this bandage on at all times because we want the body to strengthen the muscles around the ankle unassisted in the future.

The third and final step is making sure it doesn’t happen again.

Ankle exercise! This may sound odd but if you think of the ligaments around your ankle as rubber bands and after twisting your ankle, that rubber band stretches further than it normally would causing laxity. This laxity makes it easier to sprain your ankle again. 

The direction you sprained your ankle will affect how you want to strengthen and the exercises which will be best for you. Each ankle sprain is different so finding what helps may be difficult.

If you’re still having trouble come in and see one of our trained therapists or podiatrist so we can guide you towards your goal. For further questions or appointments feel free to call us  at (07) 3852 2434, email us at info@healthplace.com.au, or Book Online