Balance Training Exercises after Ankle Sprains/Injury
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.
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
Injuries
Knee Pain: Everything You Kneed to Know
What can I do to relieve knee pain?The first in our monthly Physiotherapy series, we will be going throughout the body and telling you all you need...
Importance of Scapular (Shoulder) Stability
How to fix shoulder pain?Why scapular stability is important Your shoulder joint does not act in isolation to create movement in your arm. The...
The Difference Between Tennis Elbow and Golfer’s Elbow
What can I do for tennis and golfer's elbow?With tennis and golf season underway, many athletes often suffer from these two common overuse injuries....
What is Carpal Tunnel Syndrome? (Causes and Symptoms)
How do you get Carpal Tunnel Syndrome? Carpal Tunnel is a very common injury to the hand. It causes significant pain and discomfort in the hand and...
Importance of Overhead Mobility (Improve your Weightlifting and Throwing)
How can I improve my shoulder overhead mobility?The shoulders are the most mobility joint in the body. The shoulder is made with a “ball in socket...
What is a Shoulder Impingement?
How do you know if you have shoulder impingement? Shoulder impingements is a frequently diagnosed shoulder conditions. A shoulder impingement is a...