Tip of the Month

May 2008

Courtesy of Strive Physical Therapy

Chances are at one time or another, you've sprained your ankle.  If you've made it through your life so far without one, then consider yourself lucky.  However, whether you've experienced one or not, it's an injury everyone should have an understanding of.  You never know when your next step may be a wrong one.

What is a sprain anyway? When you sprain your ankle, you actually are injuring the ligaments that hold the ankle joint together, stretching them further than they normally would, or in some cases, tearing the ligaments. 

How exactly can you injure the ligaments? Spraining your ankle can occur when the foot rolls inward or outward, resulting in damage to the ligaments on the respective sides.  This is commonly known as "twisting" your ankle.  It's easy to do this while stepping off a curb or walking on an uneven surface, especially if you are wearing high-heeled shoes.

Severity of a Sprain Ankle sprains are categorized into 3 grades, depending on the severity.

  • Grade I:  Some stretching and possibility of slight tearing.  Little or no instability of the joint.  Mild pain, swelling, and stiffness. 
  • Grade II:  Some tearing of the ligaments and moderate instability of the ankle joint. Moderate to severe pain, swelling and joint stiffness.
  • Grade III:  Total rupture of ligament(s) and severe instability of the joint.  Severe pain and swelling, causing extreme joint stiffness.
  • Grade III sprain will probably require immobilization for 1-3 weeks and surgical repair or reconstruction may be necessary.

Immediate Ankle Sprain Management The best immediate treatment is RICE. You need to limit internal bleeding and swelling and if the sprain is severe, splint the ankle. You may need crutches to relieve stress and pain during ambulation.

  • Rest your ankle immediately.  This can minimize swelling and help you walk sooner.
  • Ice your ankle until swelling subsides.  Ice constricts blood vessels and helps reduce swelling.  Fill a plastic bag with ice or use a bag of frozen vegetables.  Ice for 15-20 minutes, 3-5 times per day.
  • Compress the ankle between icings with an elastic bandage (you can find them at your local pharmacy). This helps reduce the swelling and bruising.
  • Elevate the ankle so it is above the level of your heart.  Use pillows while sleeping or watching television. 

What should you do if you sprain your ankle?

  • See your doctor.  It can be difficult to differentiate between a sprain and a  fracture.  For example, if the ankle is very swollen, it may be just a bad sprain. However, very little inflammation can actually indicate a fracture.  An x-ray should be taken to determine this.   
  • Physical Therapy.  The doctor will most likely give you a prescription for physical therapy to rehabilitate your ankle to get you back on your feet as soon as possible. 
What can you do to help prevent future injuries?
  • Maintain good range of motion, strength, and balance.  The exercises listed at the end of the article will help maintain all 3 of these. 
  • Wear an ankle brace.  If you play sports or participate in other recreational activities, it will help stabilize and support the joint.

Unfortunately, once you have a sprained your ankle, you are more susceptible to sprain the ankle again and again, especially if it is left untreated.

Ankle Exercises

Read Past Tips >>

Congratulations Philip!

Congratulations to my brother, Philip on completing his first marathon in 3:37, which places him in the top 15% of all runners!

Phillip Runnign

Personal Training Services

Andy Traning

A Success Story!

A long time client of Optimum Results has recently received test results that are worth mentioning. In his mid to late 30’s, our client’s cholesterol was hovering right around 300. His blood pressure was consistently on the higher side. In the coming years, he suffered from a number of minor stomach and kidney problems that further complicated his ability to change his lifestyle.

However, over the past few years, he has been able to adhere to a consistent strength and conditioning program while eating fairly well. More recently, he has been able to up his cardio segments from 2-4 miles to a consistent 6 mile run a few days per week. He has kept up his strength training routine, and found time to meet with our dietitian to further dissect his eating. By cutting down on the obvious junk foods and replacing them with unlimited fruits and veggies, he has been able to control his carbohydrate intake. He has also altered the foods he will eat while at work, choosing healthier take out options, or out at a restaurant, choosing fresh fish instead of red meat.

As a result, his latest cholesterol levels were at 139, with a HDL (the healthy one) right around 50! Additionally, his blood pressure has dropped to a normal 120/80, and his resting pulse has gone from the low 80’s into the 60’s! After a brisk 6 mile run, his active heart rate tops out at a healthy 164! Not only are these numbers great for anyone at any fitness level, but to make such a drastic difference in your early 50’s is truly worth noting! Congratulations!!!