Top 5 Fridays! 5 Things to do After an Ankle Sprain

Below is another awesome infographic via Brad Beer - While it mostly applies to the lay person and runner, clinicians should take note as well. We don't often refer out for marked swelling, or initiate strength or balance training early enough.

[ANKLE SPRAIN INJURIES] 5️⃣THINGS TO DO _ 👉🏻Ankle sprains are often overlooked by runners as being something that will ‘just sort itself out’ 🤕 _ ☝🏻while this approach may get someone back out running it can also come with its shortcomings: I’ve seen some poor post ankle sprain outcomes when this approach is adopted _ 👉🏻 so here’s my top 5️⃣ post ankle sprain tips to help you get back to running with time delays or ongoing problems 👀 _ 1️⃣. If there is marked swelling, or sprain has occurred in a young person plain film images (X-rays) are typically best practice to assess for any possible avulsion fractures (small bits of bone that may have been ‘pulled’ off by ligament) 🦴 . 2️⃣. Ice for up to 15mins, and repeat hourly (compression and elevation also good) ❄️ . 3️⃣. 50% of ankle sprains can go onto develop further problems, CAI (chronic ankle instability) -so beware of DIY ankle sprain rehab⚠️ . 4️⃣. Balance (proprioception: your body’s ability to know where it is in space) is affected by injury. It must be retrained to high level for runners, and in general an even higher level if you are a trail runner . 5️⃣. Strength work for below the knee musculature is vital following an ankle sprain: combination of heavy loads and lighter loads with high reps generally needed 🏋️‍♂️ _ 📌TAKE HOME: look after your ankle sprain by being aware of these tips & get back out there safely as soon as possible ✅ _ ‼️If you know a runner battling with an ankle sprain that this can help please tag or share it with them ✋🏻🏃‍♂️ _ ❓Q’s and comments are welcome #runpainfree . . . #physio #physicaltherapy #strength #rehabilitation #sportsscience #resistance #training #marathon #marathontraining #runstrong #sportsphysio

A post shared by Brad_Beer Running.Physio 🏃‍♂️ (@brad_beer) on Mar 20, 2019 at 3:57pm PDT

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