Hello i’m heather moore owner of total performance physical therapy today we’re going to go through a couple of things you can do after you sprain your ankle, a lot of people like to rest their ankle right after its sprain that’s not the best thing to do, if you have truly a traumatic sprain make sure you consult a a physician pt before you begin doing anything but a lot of people like to rest ice give it a couple of days off when you really should be doing is some gentle motion that will actually help and.
Make it heal quicker these maybe uncomfortable you don’t want them to be excrutiatingly painful there are several levels to some of these that you can kind of work your way up through, these can be done immediately following a sprain again if you feel it you’ve tore a ligament and you feel you need to go and consult a medical professional please do so before beginning these exercises but these are just gentle exercises that are just going to push some of that swelling out allow that range of motion to remain where is and even.
A little bit of strengthening so that way you’re not set back every day that you ramp it stay off of it is a day that it get set back so we want to make sure that as you recovering you’re allowing your body to maintain what it already has so the first thing that you can do is a heel raise so you can come up on both of your toes and both of your heels so because jordan is a healthy specimen he demonstrated both the heel and rubs right.
In to the toe that’s totally fine if you have an ankle sprain you may not be able to do that so you may just be able to lift your toe and then lift your heel what also may have to happen is if you’re dealing with a very painful higher braid sprain you may need to unweight that ankle somewhat and just do it without all the weight on it still do the same exercise still do the same heel raise do the same toe raise but put some of the.
Pressure on the other leg that isn’t injured and allow your self to move through that range of motion you can do this one leg you can do it both legs you can do it one leg on the leg that’s injured you can switch all the pressure off on to the leg that’s not injured and do it one leg just nice and easy again you want to push this to the point of being uncomfortable not really painful when you start off if there’s a lot of swell in your.
Ankle you’re not going to be able to get a lot of range of motion while the time your back to recover you should be able to do it rocking back and forth just like jordan is able to, the next exercise you can do is a single leg stance so right of the back if you’re at the first 24 hours of a bad sprain you’re lucky if you can put all your weight on it so that’s basically the first exercises just shifting you weight back and forth so.
You’re able to put your full weight on that ankle as you progress you start lifting up the leg that wasn’t injured so that your able to balance on that leg as you progress even further you can put a under here, you can start closing your eyes to start challenging your self but you can take this as easy as it can it may take you through your four gains depending on the sprain that it was to really be able to put all your weight on that so take your time work your way up there are not sets there are no reps for these, these.
Are gentle exercises so if you find your self just standing there you can start rocking back and forth, you can start lifting your leg off the ground there is no specific sets and reps of these, the next exercise you can do which is a little bit more advance but it’s going to help you strengthen and help you with the range of motion is a lunge so you’re going to start off in normal position for a lunge you’re going to take a step forward and then you’re going to go as far down as you can okay when your healthy you’re.
Going to go this far when you’re not healthy you may only get that far you may only take a step forward and come back and that will be it depending on how your leg feels how much swelling is going on how much pain you’re in again just even taking a step forward putting weight on it and stepping back is going to allow those muscles allow those ligaments everything in that foot to engage and help your ankle recover faster you have any questions or problems give us a call at 2159979898 or visit us on the web at totalperformancept.
Fastest Way to Heal a Sprained Ankle
I think i sprained my ankle.Oh wow, maybe you should go to the .I don’t think it is really that bad.I can still walk on it a little bit.What happened were you chasing that cute blonde chick down the street yeah, you funny girl.No, this is going to sound dumb but i think i walked into a hole on the yard.I need to figure out how to heal this sprained ankle fast though, because track practice starts next week.Well what are you going to do.
Well it says that you should put your leg up and elevate it.This allows the swelling to go down, and fluid to drain.Contrary to popular opinion you are not supposed to use an ace bandage or wrap the ankle in any way.It also says that you should spell out the alphabet with your foot.You know the alphabet yes, hilarious jill.It says that helps to promote a normal range of motion, and keeps scar tissue from building up.Well, that sounds like what you need.I bet it will hurt though.
I am not looking forward to it, but i will do anything that will help.Are there any other tips i will remember them in case i ever get a sprained ankle.Well i don’t think you will ever get a sprained ankle.You are grace incarnate! i may get a sprained ankle, but thank you bill, dance training pays off.It says you are supposed to alternate cold and hot water therapy.A few minutes of cold, and then a few minutes of hot water therapy.That sounds good.I bet you will enjoy the hot better than the cold.
Inside of Foot Pain and Posterior Tibial Tendonitis Treatment Seattle Foot
Hi.So today i want to talk about pain on the inside of the foot and the ankle.What i’m talking about is right along here underneath your ankle bone and cruising down attaching to the inside of your foot.That’s actually the attachment of a muscle or tendon that’s called the posterior tibialis, and it’s one of the most hardest working tendons in your foot.It helps to slow you down as you hit the ground and helps to push you forward as you go forward.So if either of those activities are being done a lot during exercise, for.
Example, that tendon can getover worked.Also if your foot is flattening out too much, that tendon works very hard to try and support your foot.Now if you look over at this picture you can actually see that tendon attaching to the back of your leg, cruising on down underneath your ankle bone and they’re attaching the inside of your foot.So if you think about that tendon like this rubber band here attaching in there, if anything puts tension on it, it’s going to start to get painful over time.
So our whole goal when we treat this problem, just like we take this rubber band and we make it tight there or we make it loose here, our goal is to reduce tension on that tendon.And this is where a lot of treatments fail.They don’t do enough to try and reduce tension on the tendon.So there’s several different ways to do that.Now one of the simplest ways is to just make sure you’re wearing a stable shoe.A stable shoe will help stop you from rolling in.If you go to our website and search.
For shoe lists, we have a list of shoes that you can download that fit that criteria.Number two is to use a good arch support inside your shoe.This is just an overthecounter arch support, fairly inexpensive.By going underneath the arch here helps stop it from going down.That takes tension off of the tendon.You can again find a list on our website.Just go to the website, do a search for posterior tibial tendonitis or posterior tibial, and that will pop right up.You can even look for inside of foot pain.Now if that ‘s not enough we can use a custom.
Orthotic.Custom orthotics work better because they conform tighter to the arch of the foot.So that if somebody has chronic pain, not just a short term condition, they’re a more chronic condition then we may use a custom orthotic simply to take more tension off that tendon.Finally even for around the house, using a flip flop or a sandal like this that has really good arch support, this one has really exceptional arch support, stops it from going down.If you’re having this type of pain try to avoid going barefoot.Now if you initially have.
The pain and it’s not getting better and especially if these simple things are not working, definitely come in and see us.What we may need to do is put you in a waking boot like this one for a week or two just to take more tension off of there and to allow the tendon to heal.Again tension is really key.If you just imagine that tendon as a rubber band, anytime that you are pulling on it, it has more potential to get injured.So don’t live with this problem.
Ankle Sprains Part 2 Symptoms Evaluation
Upbeat music the most common causes of ankle sprains are typically injuries with athletes and people who are walking on uneven surfaces.The most common ankles sprain that people see is often one where the ankle rolls inwards and it causes a tearing or stretching of the ligaments on the outside of the ankle.Ankle sprains could be classified in two ways.The first is a lateral ankle sprain.Which is the most common ankle sprain.And there are typically three grades to those.A grade i is just a mild ligament injury.
To the main ligament of the ankle, called the anterior talofibular ligament.The grade ii is typically a tearing or stretching of that ligament plus another injury to a ligament called the calcaneofibular ligament.And then the grade iii sprain is typically when there’s severe tearing to the lateral ankle structures where all three of the main ligaments to the ankle on the outside of the joint are affected.The second type of injury is called a high ankle sprain.And that’s typically when an injury occurs to the ankle where the foot will turn outward.
And the ligaments are damaged that connect the two bones of the leg called the tibia and the fibula together.And those ligaments can either stretch or tear.And that can be somewhat of a more debilitating injury than your typical lateral ankle sprain.And if those ligaments get torn those two bones will piston and separate when you walk.And that can cause a significant injury to the point where it can need surgical correction.Ankle sprains and the symptoms associated with them are often very very similar.You can see a grade i ankle sprain.
Which will often appear with some swelling on the outside of the ankle.And obviously some bruising there.The bruising can even extend to the toes and even up in the leg and calf.Depending on how much force the injury was sustained upon.A stage two injury where there’s some tearing of the ligaments can lead to the point where you have swelling which almost looks like a golf ball or a grapefruit on the outside of the ankle.And obviously that bruising will cause much more significant color changes to the extremity.
And it’ll cause a lot more swelling to the extremity.And the reason that that will swell much more is because when the ligament’s tear the joint fluid can actually leave the ankle and start to collect underneath the skin and will cause a focal amount of swelling.High ankle sprains will also show that amount of swelling but oftentimes a high ankle sprain will even cause a fracture to the upper bone of the leg called a fibula, just below the knee.So you can often see swelling from the knee.
Or the lower thigh down to the toes.And the bruising can kind of follow that swelling path as well.Other symptoms include patient having a difficulty walking.Especially on incline or decline.Patient’s will often describe a situation where they have a difficult time going downstairs but going up up the stairs they have ability to be comfortable.Many times with a grade i or grade ii injury the patient can walk flatfooted without pain it’s when they try to do any hyperextension or hyperflexion that’s when the injury can become very very noticeable.
And it’s often noted that when people have ankle injuries the first three or four days are the most painful because that’s when the swelling is really starting to penetrate the joint.And as the body starts to adjust for the amount of swelling, that’s when the ankle injury will start to settle down.And people can have these chronic ankle sprains where they become repetitive injuries and actually have no pain where their ankle will buckle or turn and they’ll be sore for 24 to 48 hours.Then after that they feel quite comfortable.
So we’re gonna start our exam by looking at the outside of your ankle.Now the first thing we’re gonna do is palpate the three main ligaments on the lateral aspect of the ankle.The first one is here.Called the anterior talofibular ligament.And we’re typically looking to see if the patient has pain running from the outer knuckle of the ankle to the main bone of the ankle called the talus.And that’s typically found where the patient has a grade i, grade ii, or grade iii ankle sprain.
The second spot that we’re typically feeling for is called the calcaneofibular ligament.Which is immediately below the fibula, and it runs behind a tendon called a peroneal tendon structure.So oftentimes the physician has to discern whether the patient’s having tendon pain or ligament pain when we’re palpating this area.And finally we’re gonna palpate the back of the joint for the posterior talofibular ligament.This ligament is the least common ligament associated with an ankle sprain.And it’s typically only damaged in a severe grade iii injury.When somebody comes in with an ankle sprain.
Or a suspected ankle sprain.The first question we always ask them is what activity were they doing and how did they feel or how did they interpret that their ankle twisted when they came down on their ankle.And most often patient’s will state that the ankle twisted inwards.And again, that is kind of descriptive of a lateral ankle sprain.And once we get an idea of what activity they were doing and the type of force that was placed upon that ankle for the injury, that will give us an idea of what structures were damaged.
After we look at these ligaments, we’re then gonna palpate our peroneal tendon structure.And the peroneal tendons are two tendons that run behind the ankle and they start from a muscle on the upper outer portion of the leg called the peroneal muscle.And the peroneal muscle will form two tendons that run behind the ankle.And typically when a patient twists their ankle inwards, this tendon can hit this bone and can cause a tendon injury.And then we’ll work our way to the inside of the ankle where the deltoid ligament is.
It runs along the inner side of the ankle joint.And we’ll palpate those structures.We’ll then make sure that all of their tendons and ligaments are intact.And we’ll do things such as an anterior drawer sign.Where we’ll pull their foot against their leg to see if it slides.And if it slides it’s often indicative of a ligament tear.And typically when we see a positive anterior drawer sign, that’s also the same patient that will come in with a swelling to the outside of their ankle that looks like a grapefruit or a golf ball.
Once we evaluate the outside and inside of the joint i’ll then test the patient’s strength.And we’ll start out by having the patient push down against my hand as hard as he or she can.Then we’ll have the patient pull up as hard as he or she can.Then push in.And push out.Often when a patient has an inside or an outside ankle sprain or a lateral ankle sprain, the patient will have a hard time pushing in and out.And that can elicit pain.And that’s again, a pretty good indicator.
Of a soft tissue structure damage to the ankle.One of the other least less common injuries that people can see with an inversion injury or twisting of the ankle is a cartilage tear.And sometimes those don’t show up on an xray.So it’s important to get a scan to see if the cartilage is damaged as well as if the the ligaments or tendons are torn.Male this is the front view of the left ankle.This is a xray of the ankle.This is the tibia.This is the talus.
And this is the fibula.These three bones are connected by three sets of ligaments.There is a ligament on the inner side here, connecting the talus to the tibia.There is a ligament here that connects the tibia to the fibula.And then finally there is a ligament on the outside here that connects the fibula to the talus.It is this ligament, the anterior talofibular ligament that is the most commonly injured or torn ligament of the ankle.This occurs by what we call an inversion injury to the ankle.
It is this ligament that we’ll now look at on an mri.This is an mri of an ankle, looking from the top down, that is a cross section.They chose a tear of a ligament in the front of the ankle.This is the leg bone.And this is the bone called the fibula.The ligament is in the front here and the ligament should be a dark black.This is normal ligament.A tear, which is illustrated by the yellow arrow.Is represented by a more greyish and white area.
Sprained Ankle Treatment with AnkleFoot AROM Ask Jo
Hey everybody, it’s jo.Today i’m gonna show you some anklefoot active range of motion exercises.Kali’s here to help me show you how to do it.So let’s get started.Opening music so the first exercise is gonna be an ankle alphabet.You wanna keep your leg still in one spot, and just move at your ankle.So it’s not moving the leg, just down at the foot and ankle.So start off with an a, and then go on to a b, and just work your way through the alphabet.Kali’s leaving.You can do uppercase.You can do lowercase.You.
Can do cursive.Just kind of work your way to the end.The next one is gonna be an ankle pump.So this time you’re just gonna pull your toes up to you as far as you can, and then push down like you’re pushing on a peddle.Going up and down.Now if your leg gets tired, you can prop it up on something, but make sure your heel is free to move.And then the last one is going in and out.Almost like a windshield wiper.And this is your inversion.
How to Kinesiology Tape an Ankle Sprain K
Hi, my name’s adam, and this is natalie.And today, we’re going to be talking about how you can use k kinesiology tape for ankles.In this particular case, we’re talking about perhaps ankle instability or some sort of pain around the medial or lateral margin of the joint.So first we’re going to measure for the length of the tape.Bearing in mind that the tape is going to be longer once it stretched than it is on the paper.So we’re going to start underneath the ankle or foot, and measure.
Around, estimating around about where we’re going to finish up.And then we’re going to cut that length.And then prepare the tape by trimming the corners, which is essentially aimed at minimizing the likelihood of it peeling off and catching.Now to apply from here, we’re going to fold the tape down the middle, and then make a tear to separate the two sections.I’m going to get natalie to help me from here.So i want to avoid touching the tape where possible.We’re going to peel back, and that central piece is going to be placed under.
The sole of your foot.Round about the middle, yep.Doesn’t need to be any tension on that piece.That’s just a base piece to use.And so we’re going to try and then ensure that the foot’s about 45 degrees pointed.And we’re going to peel off the length of tape, following onto the end pieces there.Aiming for about 50 tension as we come around the corner.And try to make sure we don’t bunch it, that’s it.Let me stick your end.And then we’re going to repeat the same thing on the other side.So we’re going to peel back most.
Of the way.Find about 50 tape tension, so we stretch to 100 and come back to sort of 50.And we’re going to turn that corner, try and aim to finish avoiding the tape folding over itself at the back.So tips and tricks for this particular taping application we want to make sure it stays on.So avoiding catching on clothing or socks where you’re pulling them over the edge of the tape.Particularly around where the tape crosses itself, where it’s more vulnerable to coming off.Even at night time, you can.
Catch it on sheets and those sorts of things.So making sure that you put a sock on at night time might ensure the tape stays on for longer.Patting dry with a towel after a shower, rather than rubbing will protect it a bit more effectively too.In terms of management for this sort of condition in addition trying to do exercises to support strength, and balance and appropriate steps to rehabilitation.You can use massage and other therapy techniques as well to try and promote recovery.So for more information about k kinesiology tape, please visit sportstrap.Au.
Hi, i’m Sandy baird, owner of riverstone chiropractic here in oakland california.We’re going to be talking about ankle sprains today.So a lot of people will come into our office and they are actually very surprised that there’s anything that can be done to help them recover from their ankle sprain.The old adage used to be, if you sprain your ankle, roll your ankle, you put some ice on it, you elevate it on a bed, and wait for it to heal up.But there’s actually a lot you can do about an ankle sprain.So let’s look at the anatomy of the.
Ankle and get a picture of what’s happening when you twist your ankle.The most common type of ankle sprain is an inversion sprain, and that’s when the bottom of the foot rolls inward in relation to the lower leg when this happens, the ligaments on the lateral side of the ankle become damaged.Those ligaments, there’s three of them, there’s the anterior and posterior talofibular ligament, and there’s the calcaneofibular ligament.So we’ll look at a picture of this anatomy, it basically means ligaments connecting the bones in the foot.
To the bone in the lower leg, the fibula, that’s on the outside of the leg.Ankle sprains are graded on a scale of 13, so a grade 1 ankle sprain would be a mild ankle sprain, you just tear a couple of fibers in one of the ligaments, grade 2 i s a moderate sprain, a partial tear of a ligament, and grade 3 is a very severe ankle sprain.You typically will require surgery or at least need to be evaluated for surgery.But grade 1 and 2 ankle sprains can be managed by chiropractic care.
Did you know that the number one cause of ankle sprains is actually history of a previous ankle sprain! other causes of ankle sprains include jumping and landing funny, tripping over some rocks or roots when you’re doing train running, slipping , falling off a curb, and any other strange sports injuries, you can twist your ankle falling off a bicycle.So there’s a few things we need to do if you sprain your ankle.We need to check whether the talus or the calcaneus has become fixated, oftentimes the muscles along the outside of the.
Leg, the peroneal muscles, they will actually pull a bone into what’s called subluxation.That’s basically pulling the bone into a position not supposed to be an and it actually gets fixed in a position it’s not supposed to be in, it becomes fixated, and adhesions form right around the joint, so all of a sudden the bones in the foot do not move as well.There’s 26 bones in the foot, and the ones that are most commonly involved with the ankle sprain are going to be the talus and the calcaneus,.
But there could be subluxation of any of the bones.So a chiropractor needs to check everything, adjust what needs to be adjusted.The next thing is soft tissue work, so anytime the peroneal muscles are overworked or overused, they are going to develop these adhesions.This happens with an ankle sprain, this happens with overuse, really any overworking condition.You need to reduce the adhesions, you can either do that with active release techniques, with graston technique, there are some other techniques that will do this, but you have to get the adhesions out.
Ice, stretching, it’s not going to reduce the adhesion.You really need to go and get the physical adhesion out of there.The next thing is to get the swelling out.Like i said before, we used to just ice and elevate, and let the swelling drain out that way, but there are actually some things we can do that are quicker and more effective.There’s a protocol for kinesiotaping where it’s actually taping for lymph drainage, it’s basically getting the fluid out of the ankle, ad area.Nd getting it to go back up into the leg,.
Which returns it to the lymph channels which get the fluid out of the inflamed area.Once we’ve addressed those things, and the ankle has become more stable, we can start some rehabilitation exercises, it’s going to be mostly focusing on the peroneal muscles, the ones that have actually become overworked, get those strong by using either bands or light weight so we’ll be addressing the peroneal muscles, and addressing the deep calf muscles, and anything else that has become weak or overworked in this ankle sprain.So a lot of times there are contributing factors, there actually could be a.