Preventing and taking care of a sprained ankle

Grade 1: minimal tenderness and swelling; very slight damage to the ligament. This is the type of ankle sprain, where you can still feel that you can walk it off but you feel a twinge of pain.

Grade 2: moderate tenderness and swelling; there is some torn ligaments and very limited range of motion. You will be limping with this type of sprain and your ankle can get quite swollen.

Grade 3: I call it the grapefruit sprain since your ankle will look like a grapefruit. Fibers are torn and may need reconstructive surgery.

If you suffered a grade 1, 2 or 3 sprain, you need to follow the RICE protocol. This stands for Rest, Ice, Compression and Elevation.

Rest - Your joints need to recover, so resting it will be its best friend.
Ice - Ice helps to cool the inflamed joints and slow down blood flow.
Elevation - You will need to elevate your joint by lying down and propping your leg with some pillows so it is above the level of the heart.
Compression - Compression is used to reduce the amount of inflammation and to stabilize the ankle.

Once your ankle swelling goes down and you regain a bit of range of motion, there are several treatment modalites that can be applied to help you recover fully. The following is a sample treatment protocol for a chiropractor:

1. RICE would be the first protocol implemented.


2. Ultrasound under water - The ankle is placed inside a bucket of water with an ultrasound machine attached to it. This will help the ankle speed up healing. The ultrasound enhances natural healing of tissues without irritation and it improves blood flow to the area.


3. Air cast - An air cast is an excellent aid to ankle sprains in later stages of healing. An air cast is composed of two shells made of aircells to mold to the shape of your ankle. It provides slight compression upon walking and it gives instant stability. If you do not have an ankle air cast, it's worth buying one since it can be easily put on and removed. Footsmart offers many products specializing in foot conditions, they have a good collection of ankle supports as well. In addition, you can save on your footsmart purchase using footsmart promotional codes.
   


4. Rocker board therapy- Once the ankle has almost recovered, the rocker board can help the ankle ligaments regain its stabilizing memory it had before you sprained it. A rocker board is a platform with a ball underneath it. Once you stand on it, you are forced to balance whenever you stay on the platform. Have you heard how people keep spraining their ankles after first spraining their ankles? This is due to the ankle not remembering its position it used to have. A rocker board will help the joint remember as well as help you balance better.
   


5. Adjustment - A chiropractic adjustment of your ankle joint in the later phases of healing will help you regain range of motion due to the restriction of joint movement while it was healing.
   

Once you are fully recovered, please remember to always wear high top shoes if you are involved in a sport or activity that involves quick lateral movements and jumping. Having ankle support is the best way to prevent injuries.