Ankle sprains are quite troublesome. Once it happens, a tendency for it to occur again and again develops, if correct management strategies are not used. Ankle sprain is common amongst athletes, but its not uncommon in general population either, and amongst all those girls out there on their high heels ;) ..
The management of 'recurrent' ankle sprain is tailor-made to the individual, various muscle weakness, some muscles' tightness and the most important of all accurate position sense of the ankle joint (also called as the proprioception), these factors are tested for the inadequacy and then addressed separately. But always remember that the 'immediate care' for a sprain (be it any joint) is RICE (Rest, Ice, Compression, Elevation).
So lets discuss about how to test and improve the joint position sense of the ankle joint. This is the common factor amongst all who have suffered from ankle sprain, and in many of us who have never had an ankle sprain coz we have never faced a situation which would cause it. But its of no harm if we improve this factor in ourselves :) .
Test for yourself - This self-test is for the whole leg, as it tests the balance of all the joints, ankle, knee and the hip.
( This test is a very simple and basic test for tesing role of vision in balance as well)
Prepare for the test by wearing loose clothes, and wear comfortable shoes ( or can do it barefoot). Stand on the floor facing a long mirror preferably
(also have someone around to give you the feedback if possible or take your video performing the balance test)
Now spread your arms to the sides and raise one leg forward, making your balance on the leg you are standing on. Stand for 30 seconds with eyes open. If there were no changes in your body posture ( like no movements of your arms or swaying of the torso), then close your eyes and stand on the same leg again for 30 seconds. This time the feedback from the video or the bystander is important.
The video is showing the use of a sensor biofeedback system to detect the slightest sway of the body..
(There are various other ways to test the proprioception of the ankle joint exclusively,which are tested by Physiotherapists)
Self Management - All of us do have a sway n rarely any ones perfect in maintaining the balance. So the best treatment is the above test itself.. try to stand without any sway on one leg (and alternate the legs, with 30sec sets of each of the following progressions)-
1. With eyes open,
2. With eyes closed,
3. On a pillow or a foam
4. On Specially designed Rocker boards to improve the balance and proprioception and prevent any kind of lower limb joint sprains. Trust me, following these exercise you would feel the difference on how you walk more confidently now!
These exercises not only improve the overall balance of the body, joint position sense of all the lower limb joints, but also strengthens and tones the muscles of the lower limb...
The management of 'recurrent' ankle sprain is tailor-made to the individual, various muscle weakness, some muscles' tightness and the most important of all accurate position sense of the ankle joint (also called as the proprioception), these factors are tested for the inadequacy and then addressed separately. But always remember that the 'immediate care' for a sprain (be it any joint) is RICE (Rest, Ice, Compression, Elevation).
So lets discuss about how to test and improve the joint position sense of the ankle joint. This is the common factor amongst all who have suffered from ankle sprain, and in many of us who have never had an ankle sprain coz we have never faced a situation which would cause it. But its of no harm if we improve this factor in ourselves :) .
Test for yourself - This self-test is for the whole leg, as it tests the balance of all the joints, ankle, knee and the hip.
( This test is a very simple and basic test for tesing role of vision in balance as well)
Prepare for the test by wearing loose clothes, and wear comfortable shoes ( or can do it barefoot). Stand on the floor facing a long mirror preferably
(also have someone around to give you the feedback if possible or take your video performing the balance test)
Now spread your arms to the sides and raise one leg forward, making your balance on the leg you are standing on. Stand for 30 seconds with eyes open. If there were no changes in your body posture ( like no movements of your arms or swaying of the torso), then close your eyes and stand on the same leg again for 30 seconds. This time the feedback from the video or the bystander is important.
The video is showing the use of a sensor biofeedback system to detect the slightest sway of the body..
(There are various other ways to test the proprioception of the ankle joint exclusively,which are tested by Physiotherapists)
Self Management - All of us do have a sway n rarely any ones perfect in maintaining the balance. So the best treatment is the above test itself.. try to stand without any sway on one leg (and alternate the legs, with 30sec sets of each of the following progressions)-
1. With eyes open,
2. With eyes closed,
3. On a pillow or a foam
4. On Specially designed Rocker boards to improve the balance and proprioception and prevent any kind of lower limb joint sprains. Trust me, following these exercise you would feel the difference on how you walk more confidently now!
These exercises not only improve the overall balance of the body, joint position sense of all the lower limb joints, but also strengthens and tones the muscles of the lower limb...
