Ankle Sprain Rehab???

Ankle Sprain Rehab???

Post by Bill Baile » Sun, 01 Nov 1998 04:00:00


My wife has a moderate sprain of her ankle. Soreness but not really
enough from keeping her from running. She elevates it and ices it.  

However, is that the correct therapy? I was wondering what the latest
physiotherapy is for recovering from sprained ankles quickly.

Bill in Sydney, NS

 
 
 

Ankle Sprain Rehab???

Post by Ozzie Gonta » Sun, 01 Nov 1998 04:00:00



Quote:
> My wife has a moderate sprain of her ankle. Soreness but not really
> enough from keeping her from running. She elevates it and ices it.  

> However, is that the correct therapy? I was wondering what the latest
> physiotherapy is for recovering from sprained ankles quickly.

> Bill in Sydney, NS

Sounds like you're doing it correctly.
R  Rest
I  Ice
C  Compression
E  Elevation

One thing I've found over the years is that the peroneus, the muscle which
runs down the outside of the leg - it lifts the outside of the foot - often
gets pulled and to protect itself it tightens- i.e. shortens.  After the
healing of the ligaments around the ankle, that peroneus (longus and medius
portion) can remain in its semi-contracted state. which means it doesn't
fully relax when the  posterior tibialis - its counterpart - lifts the
inside of the foot up.

Way to loosen it for your wife.

Start about 3 inches above the ankle bone. Hold as if you are going to
*** - fingers wrap around the lower leg thumbs pointing toward each
other or one thumb rests on the other thumb (if more pressure is desired).

Use light pressure by pushing in with thumbs as your wife makes a small
(emphasis on small), smooth (emphasis on smooth) circle.  As she makes
small smooth circle with the foot you slowly slide the thumbs up the
peroneus muscle.

The idea is that you can loosen the muscle from any adhesions and also you
can loosen up the fascia which may be holding the peroneus from  relaxing
and going through it full range of motion.

Usually after 3 or 4 times of small circles and you holding, let your wife
walk.  More often than not, she'll feel less pressure around the ankle as
it can move more freely due to the freeing of the peroneus higher up the
leg...which takes the tightness off the ankle area.

The peroneus and posterior tibialis are often called stirrup muscles as
they invert and evert the foot.  They are also postural muscles and
therefore slow twitch, in that they help maintain correct posture when
functioning properly.

--
In health and on the run,
Ozzie Gontang
Maintainer - rec.running FAQ
Director, San Diego Marathon Clinic, est. 1975
(Mindful Running) http://SportToday.org/

 
 
 

Ankle Sprain Rehab???

Post by AHiggi36 » Mon, 02 Nov 1998 04:00:00

she needs to rest it for a week or so and during this time alternate between
ice and heat treatment.the best alternative is physio,ultrasound.

 
 
 

Ankle Sprain Rehab???

Post by Bill Petr » Mon, 02 Nov 1998 04:00:00

Quote:

>she needs to rest it for a week or so and during this time alternate between
>ice and heat treatment.the best alternative is physio,ultrasound.

That advice is exactly what my (sports doctor) chiropractor gave me. I
sprained mine pretty bad about 5 weeks ago, actually hearing a pop when I
turned it. Swelling was pretty bad. No running for a week or so. Ultrasound
three times a week. He advised doing the ice and heat alternate therapy at
home. He gave me some home ankle reapair exercises to do where you use some
tubing to provide pressure and use the anke muscles against the pressure. He
also gave me an ankle aircast which I'm still wearing. I did a 14 miler this
morning with the thing on--no problem. The ankle "appears" to be ok but I wear
the cast/brace just as a precaution.

Bill