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Ankle sprain Foot pain Stretching
 


 You can prevent injuries to the ankle and foot with proper taping and braces.  Most injuries to people happen in the ankle and foot areas from jogging or playing sports.   
 
 Proper taping of the ankle and foot can reduce some of these injuries.  There are many ways to protect your ankle form getting injured. You can buy ankle braces to support and prevent post injury ankle sprains.

 If you cannot get your ankle taped before exercise then ankle braces are a way to go.

 


 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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