Basic First Aid How to Correctly Treat a Sprained Ankle
You know, at some point in time many of us are going to sustain an ankle injury of some type.Hi, i’m captain joe bruni, and what i’m going to talk about is how to properly treat a sprained ankle.A sprained ankle can be a pretty painful experience.The first step is to remove the foot covering including the shoe, and sock if the person is wearing one to evaluate the injury taking care to try and loosen it up as much as possible to avoid causing the victim further pain.It may also be necessary to lay the victim down.
And try to get the ankle as higher in the chest region to help reduce blood flow to the area temporarily.Once the shoe and the sock have been removed we can begin to assess the foot region and the ankle to see if there is discoloration, deformity, and swelling.Normally, with an ankle sprain, swelling will happen very quickly.So, it’s important to apply some type of cold compress or some type of ice pack to that area, temporarily, for approximately ten to fifteen minutes, removing it to avoid a cold injury from the ice or.
The ice pack.After ten or fifteen minutes of the skin rewarming itself, this can also be applied again.Also, while the skin is rewarming itself, some type of elastic bandage or pressure bandage can be applied to help stabilize that ankle and foot region.Once the pressure bandage is applied, again reapply the ice or the cold pack for ten minute intervals to fifteen minute intervals.In this way, you’ll help to reduce pain and swelling.It also may be necessary to take the person to the emergency department for an xray to evaluate.
Ankle Sprains Part 3 Rehab Protection
certainly, grade one ankle sprains are probably the easiest to treat.These are the ones that we see most commonly with our weekend warriors, and also, our athletes of any capacity.Those are patients that we typically will place in some sort of supportive brace, whether it’s an ankle stirrup brace, or an aircast.It’s important that we follow the recipe of rest, ice, elevation, and compression.We also try to get these patients into physical therapy as quick as possible.We find that the faster we’re able to get the swelling,.
And the fluid, and the inflammation out of the joint, the faster the patients are able to return to athletic activity.In patients with a grade one ankle sprain, we’ll often fit them with something called an aircast.This is basically a stirrup brace that fits on the inside and outside of the ankle to basically, give it support.In patients who are of a grade two, a strong grade two or grade three ankle sprain, we’ll get patients fitted with something called a cam walker boot, which is a very protective,.
Soft, spongy boot, that will act almost as a cast for the patient, that they can bear a little weight in, and often use some sort of assisted device, such as a crutch or a walker, to help them with mobility.In patients who are active or in an athletic situation, and even some patients who are recovering from a prior ankle sprain, we’ll fit them in something like this, which is called a velocity brace.This has a nice, rigid outer and inner structure, but it also has laces for nice,.
Tight rigidity of the ankle, so that patients in an athletic situation have the support that they need without having to worry about their ankle giving out or twisting.Grade two and grade three ankle sprains are a little bit more challenging to treat, in the respect that we follow the same paradigm of treatment, however, the time for those patients to heal is a lot longer.Your typical grade one ankle sprain will heal in about two to three weeks, whereas, grade two and grade three can often lead to.
Four, six, to eight to twelve weeks, in the most severe cases.It’s not uncommon for a grade three ankle sprain to actually take longer to heal than an ankle fracture.Because of that, it’s imperative that those patients are in physical therapy, it’s imperative that those patients are really doing their strengthening and stretching exercises to get the ankle back into the shape that they need to do their activities.In severe cases, we’ll see a rare instance where we’ll have to go in arthroscopically, clean out a joint, especially in a severe grade two.
Or a grade three ankle sprain, where there’s so much soft tissue damage to the inside of their joint, that we have to go in arthroscopically and clean it out.Typically, that’s not done for about two to three months, or even sometimes up to six months, depending on how the quality of their physical therapy regimen is following.On a different note, high ankle sprains, it’s imperative to look at your xrays with good scrutiny.It’s also important to look at the mri so that you can see.If there’s a ligament tear to the ligaments.
That hold the tibia and the fibula together, it’s almost always a surgical situation where you have to screw the bones back together, so that the ligament can heal itself.It’s important to remember that the ligaments in our ankle are there to create a healthy and stable environment for the foot to support us on.If those ligaments are not functioning the right way, what will happen is the ankle will continually start to turn, and they’ll get repetitive sprains.The more repetitive a sprain, the more problems the patient will have in the future.
That can lead to a ligament that does not heal, that can lead to a situation where the patient will step on something as small as a pebble on the road, and their ankle will overturn.That can become a situation which can, again, lead to a surgical problem.The time spent in physical therapy is dependent on the phases that you’re in.Acute phase usually takes about four to seven days.The middle phase, the recovery of range of motion phase, could take from seven days to about two to three weeks,.
Depending on what type of tear or disruption they may have.To recover to full activity could be anywhere from seven days up to about four to six weeks.Goals following an ankle sprain are, primarily, rest, ice, compression, elevation.Rest the injury, mobilize it so it has a proper healing environment.Ice helps decrease the inflammation.Compression will help decrease the swelling.Elevation also helps decrease the swelling, decreases the amount of blood flow to that area.The intermediate phase, then, would be to restore range of motion, start proprioceptive basic strengthening exercises,.
Then, the last phase would be to sportspecific or workspecific goals, as far as, what to they need to do, do the need to climb ladders do they need to go back to running activities or are they more sedentary proprioception is the body’s ability to realize where it is in space, and how to react to the forces, uneven surfaces.Your foot hits the ground, and it’s an uneven surface.So it has to know where it is, then it has to fire the appropriate muscles to respond to that uneven surface.
If we were in a general environment where there’s no clutter or uneven surfaces, it probably wouldn’t be important, but it’s not an ideal environment.These people are working in steel rooms, stepping over steel structures, stepping in ditches.We really need to strengthen them and prepare them to get back into their activity.First thing we’re gonna do is warm up your ankle.Things stretch better when they’re warmed up.We’re gonna do ankle pumps, up and down.You’re gonna do 30 to 50 reps at home.You’re gonna open your legs up a little bit,.
Then you’re gonna go in and out.We start with a warmup, simply, just ankle pumps in all different planes.From there, i usually like to do a towel stretch, where we pull the foot into a dorsiflex position, or pull the foot up towards the shin.From there, i like to get the patients on their feet.We do that same stretch in a standing position.We go into the strengthening phase, i start with singleleg balance, move to the opposite leg in different planes, to throw themself off balance.
That gives them some proprioceptive response, and it also gives them some strengthening in a standing, more functional plane, versus having them do something on a table.From there, i will go into a lunge matrix, where they’re lunging at different angles, and that will give them their deceleration and explosion in a different direction.Sports athletes and industrial athletes, i treat, basically, the same.The only difference is the sports athlete has more of an explosiontype, tied to fiber, so we need to train them in that quick explosiontype mechanism also.
We’ll get their flexibility and everything back to a certain point, then we have to take them to that next level.They need that quick reaction time.Recurring ankle sprains are more common when they do not followthrough with rehab.It’s when they have a plantarflexed foot, or they don’t regain their full range of motion, the ankle is what they call, in a loosepack position.So anytime they step on an uneven surface, the ankle will roll to the weakest point, and it will rollover to that sprain.If they regain their full range of motion,.
The ankle structure is able to lock up, and it’s more stable and you’re less likely to have a recurring ankle sprain.I always tell my patients, it’s not that i’m treating your ankle sprain, i’m trying to prevent a recurrence.Ninetyfive percent of how well the patient does is what they do with their home exercise program.I only see the patient two, three times a week, for maybe, a half an hour to an hour session.They’re with themselves 247.The immobilization phase, the resting position for their foot is hanging down,.
So the back structures of their leg get tight.Just the resting phase of what we put them in, creates a contracture of the ankle.It’s very important, since they’re in that position 78 of their day, that they do their home exercise program to counter the effects of that immobilization.Seeing me two, three times a week isn’t gonna do it.The exercise program started the first time they come into the office, and we assess the success of that home exercise program each time they come in.After an ankle sprain,.
Physical therapy is very important.You have to remember to be consistent with that home exercise program.It’s the home exercise program that will help you return faster to the activities you enjoy.Those exercises focus on range of motion, strength, and proprioception, your body’s ability to balance and stabilize.Whether you have to get back to sports, or work, or even just leisure activities, it’s important to continue working on that ankle strength and stability.Normal ankle function is essential to any weightbearing activity that you do.At coordinated health, we work as a team.
Physical Therapy Exercises for Foot Ankle Pain Physical Therapy Stretches for Calf Muscle Pain
Hi! my name is monica and this next exercise we’re going to show you is actually a stretch.It’s a stretch for back of your calf, right in here.What you’re going to do is find a good wall or something you can lean against.Whatever leg you want to stretch, in this case my right leg, pull it back away from the wall.The further you pull your leg back, the more of a stretch you going to get.What i want you to do is make sure your heel is.
On the floor and straighten you knee as far as you can.Then you just lean into the wall.Since it’s a stretch, you want to hold it for about 30 seconds.You don’t want it to be painful or too intense, just a nice, comfortable, gentle stretch.Once you do it, straight lay like this, go ahead and bend your knee and then just lean against the wall again.This will get another muscle, a deeper muscle in your calf there.If you don’t feel a good stretch of that, another option is sticking a towel underneath your foot.
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.
How to Treat Sprains and Strains First Aid Training St John Ambulance
Music plays strains and sprains are common injuries that affect the soft tissues around joints a sprain is when a ligament has twisted or torn, while a strain is when the muscle has been overstretched.And a rupture is when a muscle or a tendon is completely torn.There are three things you should look for pain and tenderness, difficulty moving, swelling and bruising.If someone has a sprain or strain you should remember rice, which stands for rest, ice, comfortable support and elevation if someone has a strain or sprain, help them to sit or lie down.
And support their limb in a comfortable raised position.To cool the area, apply a cold compress, like an ice pack, cold pad or frozen peas wrapped in a towel.Leave the ice pack or cold pad in place or wrap a soft layer of padding, like cotton wool, around the area.Then, tie a support bandage around the area to hold it in place.This needs to go up as far as the next joint on each side.Raise the injured area and support it with something soft like a cushion.
Emergency treatments for sprained ankle 20100323
Good morning! good morning! oops! what is happening i have a sprained ankle.Then you should not run this fast.It is unexpected as i ran back from there.It is ok, we have a here.That is right.We have Chan.Good morning! good morning! you have talked about different types of sprained ankle two weeks ago.Like inversion sprain or eversion sprain.So, we are going to talk about price today.Why do we need price for sprained ankle do you mean how much price is the management for sprained ankle after you had injured yourself.
Twisted ankle means sprained ankle.So, what is the true definition of sprained ankle it defines as the injury to the ligaments due to excessive force of sprain.We are talking about acute cases with external factors, for instance, playing soccer or walking.Therefore, you cannot sprain your ankle when you are seated, ok for those who always shake their feet.Like shake to sprain their ankle.Like when sitting on a high chair.Then shakes our feet, and then oops! it can happen under any circumstances.Sometimes you will not want to but other people can step on you.
Those are unavoidable.So, you have just mentioned the method of management.So, what is the meaning of p in price p represents protect, meaning we need to protect the ankle.There are many ways to protect the ankle.For instance, we can wear a brace, use a support or taping to stabilize the ankle.Are shoes important yes, for that severe condition, we may not even take the shoes off.We can even tape the shoes all together.Meaning immediately after the injury that is right.If you are required to keep going on the sport, this is the only way.
It will be really painful to take off the shoes, tape it and put on the shoes again.Understood.What about the second r r stands for rest.Rest means we are not letting the ankle to bear weight again.And if needed, we can also use a cane, so that we can still walk.At home, do we need to lift up the leg that will be the e of the price management.Don’t rush! do you want to be a your name is rodney and he is ronnie.
What i represents let’s talk about ic together, ic means ice.That means we need to apply ice.Do you have a question yes, because our ancestors, like my mom and grandma, they talked about using ice will cause degenerations, ! we should use hot towel.From the opinion of western medicine, it is not true.Different situation will need different method.In an acute situation, you can only apply ice.On the other side, if you apply heat in acute situation, it will become worse.In the past, you may not be able to find ice.
So, by the time you can do something for the injury, heat will be better in that case.But, in the beginning, if you apply heat, it will certainly become worse.Of course, if you want to know how to apply heat, we can talk about that later.So, if ic are together, so what is e e stands for elevation which means lifting it up.Elevation can help to reduce blood flowing to that area.That is correct.So, elevation can help to reduce swelling.I’d like to know, is there a time frame for doing the mentioned procedures.
You can perform price procedures within 72 hours.After 72 hours, we can do something different use some other methods to help.So, these 72 hours are quite important.It is because if we do not do it correctly, the condition will get worse.Some of us, for instance, may say, rest is enough.Will there be a problem in the future it is very special for sprained ankle that we do need to take care of it seriously.A sprained ankle is an injury to the ligaments.If you do not do anything, you will not feel pain pretty soon.
If we consider recovery equals to no pain, this is very wrong.Many people believe no pain means recovery, however, the construction of ligament is very special.There is not much nerve connects or blood supply, therefore, it takes a long time to heal.It will take from a month to 3 months, depends on the degree of injury.If you do not feel pain and go back to exercise, and resprained it again.Then, the vicious cycle will keep going and that explains why sprained ankle never heals.So, for the healing process, what are their stages.
There are few stages which depend on the degree of sprain.Grade 1 will be different from grade 2 and so on.You have listed a number of things, such as trigger point treatment, myofascial release and transverse friction massage.What are they they are considered massage techniques.Therefore, massage can help, which also considered as passive treatment.Those are, treatments being done on ourselves and we can only receive in a .The second one is stretching, which can be done by ourselves and the third one is doing exercise.
So, out of these 3 things, we can do 2 on our own.We always emphasize prevention is worth more than care.So what can we do to strengthen our ankle what can we do at home there are many things we can do at home.Of course, in a setting, we can use a lot of instrument.I will talk about the details next time.A big brother of mine had trained with gravity defying kung fu by putting heavy weight at the ankle could this make our ankle more prone to get sprained.