You can buy different types of braces from foam, ankle and foot braces are
more effective in the prevention of injuries then not wearing anything to
protect you ankle area.
If you have someone tape your ankles they need to be trained in proper
ankle taping procedures. A bad taping job can hurt your ankle. Make sure to
use a pre wrap before you tape up your ankles. If you have fallen arches you
need to wear an innersoles in your shoes. This will reduce the heel impact
and relieve pain in the Achilles tendon area on the foot.
You should try and wear proper athletic shoes that support the weight
bearing joints of your foot. Heel cups can be used to lesson tissue shearing
and shock in the calcaneal region of the foot. If the athletic shoes are
causing blisters then they are not properly fitted to your feet. If you
run or play on a turf surface you should wear flat soles basketball style
shoes. This should help reduce foot, leg injuries. Running shoes should
position the heal at least 1/2 inch above the outsole to reduce impact and
stretch to the Achilles tendon area. If you are a avid runner or jogger you
should look at replacing your shoes every three months to six months. Walk
in the shoes for two or three days so they will adapt to your foot heal and
take care of a Inversion Ankle Sprain. Many ankle sprains occur very
frequently in sports. The most common type of ankle sprain you can have is
an inversion sprain. This means the foot is turned inward toward the midline
of the body.
An ankle sprain can happen in every day life as well as in sports. For
example, a person walking down an uneven sidewalk can twist their ankle or a
basketball player landing from a jump under the net. No matter what the
cause the outcome is generally the same: pain, inflammation, bruising, and
decreased range of motion (ROM).
The ligament most commonly injured during an inversion ankle sprain is the
anterior talofibular ligament (ATFL). This ligament is attached to the
fibula and the talus. An alvusion fracture can occur to the fibula if
enough force is there during the injury. An alvusion fracture is when a
chip of the bone tears off with the ligament due to the trauma.
Your ligaments and structures can be damages as well, most likely but
not limited to calcaneofibular ligament (CFL), and the posterior talofibular
ligament (PTFL).
Most structures damaged during an inversion ankle sprain are ligaments;
therefore, they do not repair themselves. Rest is essential, however,
therapy and rehabilitation must be included to strengthen surrounding
structures since their ligaments are damaged and weak. There are different
stages in the healing process so different exercises are used to progress
through recovery.
Initially, RICE rest, ice, compression, elevation are a must to calm the
area down. Gentle stretching such as the towel calf stretch , circles, and
ABC’s can be down here as well to work on range of motion. As rehab
progresses, more exercises can be done. Proprioception balance , and
strength are important after an ankle sprain to regain what was lost due to
the injury.
Your recovery following an ankle sprain can be anywhere from days
to weeks or even months, depending on the severity of the sprain. Once an
ankle is sprained it is more likely to happen again, therefore, it is
important to continue strengthening exercises after returning to activity. A
brace or ankle taping can also be useful for support during sports and other
physical activity during recovery and to prevent further injury.
It is important to remember though that continuous wear of taping and
bracing can weaken ankle muscles and structures so it is important to stay
involved in a strengthening program. Bracing is better than taping, support
wise, because after tape gets sweating and stretched out which generally
takes about 20 minutes , the tape is not supportive like it is supposed to
be.
How to tape an ankle
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