Information about conditions
is provided as a service to our patients for educational purposes only. "If
you understand your condition, you will be able to do the things necessary to
rehabilitate much faster." Please feel free to print the information so
that you can refer to it often. Sharing of information is quite risky, however.
Do not presume that information is meant for you if you have not seen the doctor
and received a specific diagnosis. Some conditions share similar symptoms but
require very different treatment. If you have friends or family who may have
similar symptoms, please schedule
an appointment to see the doctor.
A sprain is a twisting injury to the ankle.
Most (80%) are caused by rolling the foot inward.
||This stretches or tears the ligaments that hold the ankle
and foot bones together and can lead to instability and re-injury.
Spraining an ankle can increase your risk of re-injury as much as 40-70%.
But proper post-injury care, rehabilitation exercises and bracing can
decrease the risk. The information below can help you prevent re-injury.
TO SPEED UP YOUR RECOVERY
Immediately Begin Using ...P-R-I-C-E
Protection - Your ankle may be splinted, taped or braced to prevent
Rest - from all activities that cause pain or limping. Use crutches/cane
until you can walk without pain and limping.
Ice - Place a plastic bag with ice on the ankle for 15-20 minutes,
3-5 times/day for the first 24-72 hours. Leave ice off at least 1 1/2
hours between applications.
Compression - Wrap an elastic bandage from the toes up to midcalf,
using even pressure. Wear until swelling decreases. Loosen the wrap if
toes start to turn blue or feel cold. Elevate - the ankle above heart-level
(hip-level is acceptable during class).
TO RESTORE NORMAL ANKLE FUNCTION... Range of Motion ExercisesHelp you
regain normal ankle motion.Technique: Sit with your knee straight and hold the
foot position as long as possible. Do as frequently as possible for the first
3-10 days. Pullback Flex your foot back toward your body. Flexibility (Stretching)
Exercises Loosen tight leg muscles. Tightness makes it hard to use stairs, walk,
run and jump. Technique: Hold each exercise 15 seconds at a gentle stretch.
DO NOT BOUNCE!
STAGES OF HEALING &TREATMENT: The soft tissues that are traumatized
will go through four stages of healing:
- Healing may take up to 6 weeks for complete recovery. Treatment usually
takes about 3 weeks if all recommendations are followed and no aggravations
- The first stage involves simply the immediate effects of injury, including
bleeding, blood -clotting, and cellular breakdown. The inflammatory response
is the primary means that the body uses to respond to-the injury.
- The purpose of the inflammatory stage is to surround the area of injury
in an attempt to protect it. The effect of this response is usually proportional
to the amount of injury sustained. This phase can last up to 3 days. At this
time the doctor may discuss with you the importance of utilizing ice packs,
as this is important to reduce sweI1ing and control pain. Other therapies
that will aid in the healing process include electrical stimulation & ultrasound.
- The repair stage is the process following and is dictated by the severity
of the injury. The injury will heal by regeneration, which is essentially
the replacement of the surrounding tissues by fibrous tissue, resulting in
scarring or adhesions. This phase can 1ast from 2 days to 6 weeks. In this
phase of healing, the doctor may recommend such things as alternating heat
and ice to create a "flushing effect" in the blood supply and surrounding
tissues. He may begin you on a stretching and/or strengthening exercise program,
or recommend that you get a soft tissue massage for tightened muscles.
- The body's response to stress constitutes the remodeling stage. This occurs
when the residual scar tissue undergoes reorganization and reorientation along
the lines of stress. This phase is significant to the patient. The importance
of continuing with the prescribed exercises and continuing to use moist heat
on tight and sore muscles will be stressed by the doctor.
NUTRITIONAL RECOMMENDATIONS: During the first two weeks after injury
it is critical to create an optimal healing environment for the various damaged
nerves, ligaments, and muscles. They need adequate minerals, vitamins, water,
and amino acids if they are to heal properly. A balanced diet with abstinence
from dehydrating substances such as alcohol, caffeine, hot dogs and too much
red meat can be beneficial. During the first day after trauma, the body is in
its injury-shock phase. Nutritional changes are not advised for the first day
because of the potential for disturbing the body's preprogrammed metabolic balance
system. Megadoses of vitamins and minerals are not suggested.
A well-balanced, digestible multivitamin supplement will suffice.
||Required for tissue growth and repair
|Vitamin B Complex
||Important for stress reduction
||Important in tissue repair
||Repair of skeletal tissue, and muscle contraction/relaxation
OF SPECIAL NOTE: Cigarette Smoking Smoking during the first few weeks
following an injury may interfere with the normal healing process. If you smoke
during this time you may slow your recovery down or end up with pain that you
would not have otherwise. This may result in your requiring more treatment and
a worse outcome. Cigarette smoking, which results in oxygen deficiency to already
injured tissues, also, it can deplete tile Vitamin C supply in your body and
should be increased to 4000mg/day. Smoking is not recommended for 4-6 weeks
after a traumatic injury.