Balance Training Exercises after Ankle Sprains/Injury

by westcoastsciFeb 17, 2018Injuries

What helps a sprained ankle heal faster?

An ankle sprain is a medical condition when ankle ligaments are totally or partially torn and can range significantly in severity from grade 1 to grade 3. Ankle sprain commonly occurs during many sports or other activities and are primarily caused by sharp movements like turning or rolling the foot. It is important to treat the ankle sprain immediately after the injury occurs. Leaving this injury untreated could lead to chronic ankle instability, and increased risk of chronic ankle sprain.

The goal of treatment for an ankle sprain or chronic ankle instability at WestcoastSCI is to return the ankle to full function and improve ankle strength, range of motion and ankle proprioception (awareness of the limb in space). Balance training is an important part of ankle injury recovery and studies show that it is highly effective training method for rehabilitation of an unstable ankle along with prevention of future ankle injuries.

Important Goals for Ankle Sprain Recovery:

Reduce inflammation
Regaining full ankle range of motion
Increase muscle strength around ankle
Improve Proprioceptive abilities.

Check out the video below to see some examples of balance training for improving ankle stability and come on in and see us if you have an ankle sprain or a history of ankle injuries.

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References:

Hubbard, T. J., & Cordova, M. (2009). Mechanical Instability After an Acute Lateral Ankle Sprain. Archives of Physical Medicine and Rehabilitation, 90(7), 1142-1146. doi:10.1016/j.apmr.2009.01.020

Faizullin, I., & Faizullina, E. (2015). Effects of balance training on post-sprained ankle joint instability. International Journal of Risk & Safety in Medicine, 27(S1). doi:10.3233/jrs-150707

Verhagen, E, van der Beek, A, Twisk, J, Bouter, L, Bahr, R, and van Mechelen, W. The effect of a proprioceptive balance board training program for the prevention of ankle sprains: A prospective controlled trial. Am J Sports Med 32: 1385-1393, 2004

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Elaine Lin

01:11 15 Sep 22

Rajveer (or Rickey) Singh was great in working with my mom. She has been experiencing dizziness when she walks and when she moves her head. Although she has gone to all sorts of people: her doctor, acupuncturist, massage therapist, and Chinese herbalist (and was prescribed herbs), I discovered that they weren’t able to properly diagnose my mom and she didn’t see much improvement. Rajveer asked many questions about my mom’s situation and did exercises to find out what the issue was. He discovered that she probably has Vestibular neoritis (damage to her ears’ nerve endings that caused her imbalanced walking and dizziness) and not vertigo as the doctor and herbalist had said. Rajveer was very patient and kind throughout the process and even added some humour in. He suggested 3 movements my mom can do daily to help her with her dizziness, balance and and eye and head coordination. I highly recommend Rajveer to anyone experiencing dizziness and imbalance. He will take care of you!

Gordon Kennedy

21:25 19 Aug 22

Rickey Sing was very knowledgeable and took the time to ensure that I understood my vertigo and treatment.

Carina Ribeiro

23:13 11 Aug 22

Thank you Tom for helping our son learn the proper stretches to help improve his running.

Claire Vial

18:04 14 Jul 22

I saw Jack for help returning to excercise while having long covid and he has helped me SO much, more than I could have ever expected.Before catching covid I could run 10+ km but after, a short walk would leave me with fatigue, brain fog and headaches. Before I saw Jack I was stuck in a discouraging cycle of over doing it and then crashing hard.Exercise often gets a bad rap in the long covid community because it can make symptoms worse when overdone but Jack carefully adjusted my exercises to an intensity level that did not trigger my symptoms. He helped me identify triggers and return to exercise in a slow and safe way. Now I’m slowly getting back into running, my symptoms are better and I was able to increase my hours at work.He is so incredibly knowledgeable and thorough in his assessments and listened carefully to my concerns. I would recommend Jack and Westcoast SCI Physio to anyone, especially those with long covid. Jessie at the front desk is also wonderful and I love that they have direct billing.

Jamie Wallace-Perkins

16:02 07 Jul 22

Seen multiple therapists here for different issues - always attentive & awesome.

Amy Smith

05:10 01 Jul 22

Everyone who works here is a true pro. I've seen various physio therapists elsewhere and swore off it because they never helped. Pat O. actually understood the root causes of my issues and helped me understand them. The movements he showed me are working great and are easy to follow, and every time I go for a session I feel like I'm making sustainable progress!

Carrie

19:11 02 May 22

Hands down the best Physio I’ve been to. Aren was very thorough in his assessment and really helped treat and strengthen my injured area.

Lindsay Symonds

23:13 11 Apr 22

This is great place with friendly, knowledgeable staff from reception to clinicians. My PT was great and did a very thorough assessment. Huge bonus was also the electronic rehab plan they send you after with pics and instructions. Would highly recommend this place!

Neil Rempel

18:27 29 Mar 22

The best physio I've ever been to! The office staff are very professional & my therapist was very knowledgeable about why I was there. He did a thorough assessment before he started any treatment. Made sure he had all up to date medical reports beforehand.

Jaime Valencia

02:58 28 Feb 22

Very efficient professional and friendly staff. I've been working with Arne for a couple of months on reahbilitation of my knee improving every day.

Cormac O'Reilly

20:39 15 Feb 22

Terrific from the receptionist to the physio team, the facility, everything about Westcoast is great. They have a very positive energy, provide amazing one-one support with a variety of exercises to keep you motivated and help you reach your physio goals.

Cas Wilson

19:20 21 Jan 22

I’ve been going to Westcoast SCI for several years, and was referred to Jack specifically because I received a concussion. Jack has been amazing these last 2.5 years, helping me in a myriad of ways, from optho kinetic therapy, strength and training guidance for back and neck issues, and most recently, IMS for pain/tension flair ups in the same areas. It’s been a long road, and I don’t think I’d be looking at returning to work this year, if not for Jack. Incredibly supportive, insightful and dedicated to helping people.

Katherine L'Heureux

21:32 07 Jan 22

I totally recommend Westcoast SCI Physio, they were accommodating to my schedule and fit me in right away. Everyone was very pleasant and friendly. Dom seemed very knowledgeable and I felt confident being in his hands.

Jack Baker

02:14 14 Sep 21

I was recommended Westcoast SCI by a friend, and after looking around online at some other places I decided to book in with them.The booking process is really easy and once booked they send you emails with everything you need to know for your visit.My experience within was just as good, as soon as I walked through the door I was made to feel very comfortable by the receptionist.I booked in with Jack and he was great!He made me feel really comfortable and was very informative about my situation.The Clinic/Studio it’s self is amazing! A really awesome space. If you’re looking for a Physio don’t look any further! THIS IS THE PLACE TO GO!

Alexander Joseph

05:09 10 Aug 21

Absolutely 💯 , if you are needing help in recovery this is the place to do it big thank you

Steve Summers

13:05 08 Aug 20

I had a full knee replacement and required a program to help strengthen the knee.My physio - Tom M.- Tested my abilities and devised a program that would stretch and strengthen these areas for both the knee that was replaced and the remaining knee which also has wear.I was impressed with the attention to detail and the caring that was given to help me make improvements and have more confidence with my new knee.Everyone i met from the reception to the physio wère very helpfull.

Katy Ho

00:20 01 Aug 20

Very friendly staff! Westcoast SCI’s approach of 1 on 1 time with a physiotherapist results in an individualized, tailored exercise program that the client can easily follow at home. This has prevented my old injuries from recurring. Tom Michie has been fantastic in helping me return to running!

j y

04:39 31 Jul 20

We have been working with Eddie for 5 years and have moved into a virtual platform since Covid. The training continues to be excellent and super creative for one does not have a fully equipped gym at home like the physio studio. He focuses on areas we need to work on, inquiring on how we feel and adapting the session to our needs. Surprisingly, these virtual sessions are engaging and one feels completely exhausted from the energetic and varied program.

juliana kim

00:48 31 Jul 20

The staff is knowlegable, professional and result oriented. I am so happy I went to this place as I am on my way to recovery. This place has improved my life for the better. I am able to now be active and focus on my health.

Robbie Puddick

15:01 12 Jan 20

I’m a runner and after completing my second marathon this year, I got tendinopathy in my hip. I did the classic thing of just hoping it would disappear & carried on running, but it gradually got a bit worse. I knew Jack at Westcoast SCI from uni so I booked in an online session with him and explained what was happening and the type of pain I was receiving. He immediately knew what was going on, explained the 5 levels of load training required and I eased off of the running.It took time, as these injuries do, but Jack was there to advise at every stage of the injury - you could tell from his experience he’d seen this all before. Now, 6 months on - I’m back up to running 20/30 miles a week without any pain or discomfort. I'm also looking forward to another marathon in the spring without experiencing any pain! Doing physio can be frustrating as it is a process that needs time and commitment, fortunately when you’ve got someone of Jacks knowledge and experience, you know you’re in safe hands.

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