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How to Fully Recover From a Sprained Ankle

a Sprained Ankle

The most common sprain occurs at the ankle, particularly when the foot leans inward. This is the most common sports injury that ranks first in the orthopedic charts and alone, would be the consultation of 3 to 5% of emergency room visits. Sprains can heal very badly and then can cause chronic problems that can affect your daily activities and sports regime.

Sprained ligaments

The main function of ligaments are to connect the bones together. There are hundreds in the human body. Their role is crucial in many ways, including the pelvis during childbirth, for the protection of vertebrae in the spinal cord as well as for joint stability such as the knees, feet and ankles. A sprain involves the stretching of one or more ligaments whose impacts vary from a simple sprain to a complete tear that requires medical intervention and extended rehabilitation period.

Instability

Have you ever had recurrent ankle sprains as a result of uneven or slippery, or for no reason? The cause may be the lack of stability of the ankle. This is often secondary to a poorly healed sprain and is mainly characterized by inadequate control of movements of the ankle and foot whether from jumping or walking.

Tests to check the health of your ankle yourself

A lack of stability of the ankle is not something that you need to suffer with for the rest of your life. It may in particular be caused by a decrease in mobility, strength or balance. Here are some ways to test, in general, some essential elements for the stability of the ankle yourself. The following tests should be made in the absence of pain and in a safe environment; their main aim is to give you a general idea of the health of your ankle. This is, of course, no comprehensive evaluation. Note that several problems, other than a badly sprained ankle healed, can cause difficulties in one of these tests.

Express Test 1: Does your ankle lack mobility?

Lie on your back on the ground, legs stretched, and back of the foot in contact with the ground. Press your ankles on the floor by pointing the toes. Compare the two sides in terms of flexibility and space which lies between the floor and ankle. Mobility should be relatively similar from one side to the other.

Express Test 2: Is your ankle weak?

Stand on a stair step so that your heels are off the edge. The weight of your body should be on the front foot. From this position, lift your heels as high as possible and keep the position three seconds. Repeat three times. If possible, the same movement, but a foot at a time, and compare the two sides. The force should be relatively similar between the left and right side.

Express Test 3: Your balance is adequate?

Stand balanced on one foot as you swing the other leg from front to rear. Do it also with your eyes closed and compare the reactions between the two sides. If you are an athletic person and that this test does not show a steady decline, repeat it in the context of muscle fatigue or after practicing your sport.

Express Test 4: Are your ligaments chronically injured?

There is no test you can do yourself to check the integrity of your ligaments, essential to good stability of the ankle. Physiotherapists are trained to do so. They also assess comprehensively several components of the movement such as mobility, strength and balance. They will also assess your abilities in activities of daily life required in your work and in the practice of a sport.

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