sprained ankle woman

Exercises for sprained ankle

 

Why should I do balance training exercises for sprained ankle?

Sprained ankles are commonplace with some physical and sporting activities. Here are some exercises for sprained ankle that you can follow to put an end to the vicious cycle of injury.

Question:

I recently sprained my ankle and my physio mentioned something about ‘proprioception’ and how I am more likely to re-injure my ankle if I don’t do lots of balance training. What is proprioception and why is better balance important for recovery from my ankle injury?

exercises for sprained ankle

Answer:

Your physio has mentioned a great suggestion by urging you to initiate balance and proprioception training as a major aspect of your rehabilitation and recovery after you sprained your ankle. Unfortunately, not many patients can finish this critical phase of recovery and most of the time re-injure themselves after coming back to full action.

I normally say that ‘the best signs of future injury stems from past injury’ on the grounds that a formerly injured muscle, ligament or joint tends to be weaker thus by returning to full activity while¬† there is still leftover post-injury, swelling or instability, the probability of re-injury can be high. In your particular injury position – the ankle has been proposed that somewhere around 40 and 70 percent of all ankle sprain for the first time, patients will resist a re-sprain of the same joint some time in the twelve months after the first injury. Also, this is the reason proprioception and balance training is such a critical part of the restoration procedure.

What is proprioception?

The term ‘proprioception’ means the capability to sense stimuli emerging inside the body – or the capability to recognize your body’s position in space.

In order to show your own proprioceptive powers, essentially you just need to close your eyes. At that point, bend your right elbow to a ninety degree angle, and without taking a glance at the elbow, you will be able to sense that your elbow is really in the ninety degree position. Next, keeping your eyes shut, keep your elbow straight and raise your arm over your head; once more, you should be able to distinguish that your arm is straight and that it is over your head. This non-visual body mindfulness is an illustration of proprioception.

So how can this be related to your ankle injury?

As you have found out about your body mindfulness testing Рyour brain gets direct nervous impulses (messages) coming from your joints, ligaments, muscles and other sensory receptors that can allow you to distinguish precisely where your limbs are in space. But when your body part is injured, these nerve endings and pathways are affected, which prompts decreased segmental transmission to the mind and therefore lessened body mindfulness.

In instance of your ankle sprain – you may have diminished sensory input to your brain after coming back to strolling and running. So if you somehow managed to tread on an uneven surface, your ankle may, sadly, sprain again as your mind did not perceive the message in time that your ankle is going to get sprained, and before you know it you will be returning to the physio clinic again.

The consideration of balance and proprioception exercises for sprained ankle in the post-acute recovery stages can increasingly enhance your post-injury balance and gives your body the ability to relearn its right position senses, which in turn reduces the chances or re-injury.

woman sprained her ankle

Typical ankle proprioception exercises for sprained ankle include:

  • Attempting to walk as normally as possible when the pain continues to lessen compensatory changes and imbalances.
  • Standing on the injured leg for a short duration when eyes are opened.
  • Standing on one leg with your eyes shut – a great comparison test between left and right post-injury, and completing calf raises while on two-legs and one-leg with eyes open and shut.
  • Progressing to hopping activities with eyes open and shut utilizing equipment such as balance boards, free form boards, wobble boards and BOSU to further test the injured body parts.

Balance and proprioception training is an essential part of the recovery process for injury and must be given enough attention it deserves if you want to prevent re-injury. If you have had an injury in the past and are uncertain about your level of proprioception – or you have experienced re-injury of the same body part – then it is recommended that you see your health professional for a full examination.

The involvement of balance and proprioception exercises for sprained ankle in the recovery stages will lower the risk of re-injury.

Tips to avoid re-injury and to increase proprioception exercises for sprained ankle

  • Get your health professional to design you a structured series of balance related exercises as part of your workout program in the gym.
  • Include same balance and stability training in every workout such as BOSU, free form boards and wobble boards.
  • Don’t return to sport or full exercise until your health professional has checked the strength, range of motion and balance for the injured body part.
  • Include a variety of exercises, equipment and surfaces in your balance training program.

 

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