Most sprains are caused by rolling the foot inward.  This can stretch or even tear the ligaments that help support the ankle and foot.  Ligament damage can lead to instability of the ankle and frequent re-injury.  Ankle sprains may take from 6 weeks to several months to heal.  Early treatment, specific chiropractic care, exercises, and bracing can decrease the risk of re-injury.  The information below can help speed up your recovery, decrease your pain and help prevent re-injury.

 

Early Treatment

• Specific Chiropractic Adjustment: the first 24 hours of injury is considered to be the “golden window”.  The chance of full recovery will increase greatly if the ankle is adjusted within first 24 hours of injury after fracture and complete torn ligament been ruled out. Proper neurological supply, blood supply, and alignment are essential for optimal healing.
• R.I.C.ERest: avoid painful activities to give your ankle time to heal.  Limited waling and other standing activities when the ankle is painful or swollen.
  • Ice: recommended 20 minutes on and 40 minutes off 3-4 times a day.  Place a thin towel between your skin and the cold pack to prevent a rash or burn.
  • Compression: Swelling is a normal response to an ankle sprain.  Applying an ace bandage can help decrease the swelling and help the healing process.  It is important to re-wrap the ace bandage on a regular basis starting at the toes and finishing well above the ankle.  Avoid wrapping the ankle too tight.  You should be able to easily put two fingers under the wrap.
  • Elevation: keep the ankle elevated above your heart as much as possible during the day.  this will help decrease the swelling and speed the recovery.
• Walking Aid: use a walking aid like crutches, a cane, a walking stick or a walker until you can walk without a limp. Try to bear some weight on your injured ankle while using the walking aid if you can do so without increasing your pain.
• Brace: a proper brace should be given based on your condition. Continue to wear this brace until your doctor directs otherwise.  After the ankle has healed, ask your doctor if you should continue to wear the brace with activity.

Early Exercises: Do these exercises without increasing pain or swelling.

• Aerobic Exercises:
  • a stationary bike can be helpful in the healing process without adding stress to the ankle.  Start with 10 minutes with low resistance.
• Gentle range of motion: repeat 2-4 times per day
  • Circle the foot clockwise, and then counter clockwise 10 times each direction.
  • gently bring your toes and foot towards your shin and then point your foot and toes away.  Repeat 10 times each direction.
• Strengthening:
  • Arch raise in sitting/short foot exercises:
    • sit in a chair with both feet on the floor.  Try to raise the arch of your foot while keeping your goes and heel on the floor.  Work up to holding this position 30-60 seconds.  Repeat 5 times.
  • Arch Raise in Standing:
    • progress this exercises to standing when you can stand on the involved leg without increased pain.  stand on both feet; try to raise the arch of your foot while keeping your toes and heel on the floor.  Hold 30-60 seconds, repeat 5 times.
  • Tandem Standing:
    • Stand next to a chair or wall with on foot in front of the other.  Hold for 30-60 seconds.  Repeat 5 times with the right foot forward and 5 times with the left foot forward.
  • One foot standing:
    • standing on one foot keeping the arch of your foot raised.
    • Turning your head left and right while maintaining your foot position and your balance.
    • Closing your eyes while you maintain your foot position and your balance.
  • One foot standing on foam pad:
    • Repeat above exercises on the foam pad.

Nutrition: It is essential to supplement with proper trace minerals/vitamins so the body can heal at the faster rate.  Here are some of the suggestive supplements we recommended in our office:

• Proteolytic enzymes such as bromelain.  Take with the empty stomach.
• Chondroitin Sulfate
• Glucosamine HCL
• MSM
• Omega 3’s: strong anti-inflammatory substance.
• Magnesium.
• Vit C.

It is recommended to take high-quality supplements rather than over the counter products for better absorption and usage.

 

Dr. Wu DC is a Gonstead Certified Extremity adjuster and has been taking care of athletes for years.  As usual, feel free to contact us should you have any questions at all.

Yours health,

Dr. Wu DC
ICON Chiropractic Center

 

 

Resource:

1. Kaiser permanente Physical therapy: 012701-002
2. Dr. Mark Werking DC.  Werking on Extremities: A specific approach to extremity conditions and care.