Chandler, Arizona     (480) 772-7532
Crossroads Orthopedic Physical Therapy
  • Home
  • About
  • Physical Therapy
    • Virtual Visits
    • Back Pain
    • Neck & Shoulder Pain
    • Essential Oils
  • Blog
  • Contact
    • Contact Information
    • Talk to A PT On The Phone
    • Ask About Cost & Availability
    • Free 20 Min Discovery Visit
  • Home
  • About
  • Physical Therapy
    • Virtual Visits
    • Back Pain
    • Neck & Shoulder Pain
    • Essential Oils
  • Blog
  • Contact
    • Contact Information
    • Talk to A PT On The Phone
    • Ask About Cost & Availability
    • Free 20 Min Discovery Visit

You’ve twisted your ankle…so now what should you do?

3/9/2018

0 Comments

 
Picture
Have you ever had that sharp, unforgettable pain when twisting your ankle?  Most people at some point have experienced a sprained ankle, whether it was from stepping wrong or from a sports injury.  When this happens, what should you do and how do you recover […]
Have you ever had that sharp, unforgettable pain when twisting your ankle?  Most people at some point have experienced a sprained ankle, whether it was from stepping wrong or from a sports injury.  When this happens, what should you do and how do you recover?

The ankle is made up of many strong, supportive ligaments that help maintain your foot stability and balance.  So, when one of these ligaments is pulled on or stretched too far, this is what results in an ankle sprain.

The level of sprain you have will determine the length of your recovery, but what’s important is that you take the time to go through a proper amount of rehabilitation, so that you have less chance of re-injuring yourself.  Generally, it takes about 6 weeks to fully recover.  Here are a few general tips to use when you’ve sprained your ankle:
  1. Rest, ice, and elevate!  It’s important to rest your ankle after it’s injured – laying down and elevating it, and wrapping it with an ice pack will help decrease the swelling and inflammation.  Again, the amount of rest will depend on how badly you’ve sprained your ankle, but it’s important that you don’t jump back into your activities too soon, as this can make you more prone to re-injury.
  2. Strengthen your ankle muscles.  Since the muscles are so important in stabilizing your ankle, it’s important to keep them strong.  An easy way to do this is to place a soft, medium sized ball in between your feet, and squeeze the ball.  This activates the muscles without irritating them.
  3. Start working on your balance!  Good balance is key for ankle stability..it helps make sure that you can handle walking on uneven surfaces, and it helps to make the muscles surrounding your foot and ankle strong.  An easy way to start with this is to see how long you can stand on one leg, making sure you have something to hold onto, just in case you lose your balance.  Try to build up to standing on one leg for 30 seconds, 3-5 times.
  4. See a physical therapist!  After a sprain or tear, scar tissue develops as part of the healing process, but this scar tissue can lead to stiffness around the joint, making it feel like it’s tougher to move.  Your PT will do some hands on techniques, such as soft tissue and joint mobilizations, as well as give you the proper exercises to help you get your mobility back…so you can get back to the activities you want to be doing!

I hope these tips help you or someone you know!  If you have any questions or comments, please feel free to reach out to me!

Cheers to your health,

​Shaheen Siddiqui, MSPT
0 Comments



Leave a Reply.

    "We help active adults and athletes get back to doing the activities they love, without relying on painkillers or injections."
    Blog | Crossroads | Orthopedic Physical Therapy

    Shaheen Siddiqui, PT

    Specialist Physical Therapist

    Archives

    August 2020
    March 2020
    December 2019
    October 2019
    August 2019
    July 2019
    June 2019
    May 2019
    March 2019
    February 2019
    January 2019
    December 2018
    September 2018
    June 2018
    April 2018
    March 2018
    February 2018
    December 2017
    November 2017
    October 2017
    August 2017
    July 2017
    June 2017
    May 2017

    Categories

    All
    Aches
    Achilles
    Achilles Pain
    Achilles Tendon
    Aging
    Ankle Pain
    Arthritis
    Back Muscles
    Back Pain
    Balance
    Bone Spurs
    Busy Schedule
    Calf And Foot Muscles
    Calf Stretch
    Cardio
    Concussion
    Core Strength
    Daily Exercise
    Desk Job
    Diet
    Effective Telehealth
    Endurance
    Exercise
    Exercise Routine
    Foot Pain
    Gluteal Muscle Pain
    Habitual
    Headache
    Headache Pain
    Health
    Healthy Habits
    Heel Pain
    Holidays
    Holiday Season
    How To Get Rid Of Headache
    Imbalance
    Injury
    Knee Pain
    Low Back Pain
    Lower Back Pain
    Lower Leg Pain
    Mobility
    Muscles
    Muscle Tightness
    Neck Pain
    Neck Tightness
    Over Training
    Over Training Syndrome
    Pain
    Pain Language
    Pains
    Physical Therapist
    Physical Therapy
    Pinched Nerve
    Piriformis Syndrome
    Plantar Fasciitis
    Poor Posture
    Position
    Posture
    Proper Footwear
    Pulled Muscles
    Run
    Runners Knee
    Running
    Running Injury
    Running Pain
    Scars
    Scar Tissue
    Sciatica
    Shin Splints
    Shoulder Pain
    Spine
    Sprain
    Strength
    Stress
    Stretching
    Telehealth Physical Therapy
    Tight Muscles
    Upper Back Pain
    Walking
    What To Do With Headache
    Working Out
    Wrist Pain

    RSS Feed


Crossroads Orthopedic
​Physical Therapy


Address:
4100 S. Arizona Avenue
Chandler, AZ 85248
(inside of Crossfit Endless Summer)​

Phone:
(480) 772-7532

Email:

shaheen@crossroadsopt.com
​
Office Hours:
Monday, Tuesday, Wednesday:
​9-6  
Thursday/Friday: 9-3


Privacy Policy (click here) 

MEDICAL DISCLAIMER:
All information on this website  is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website. 
Created by PT Website Secrets
© Crossroads Orthopedic Physical Therapy All Rights Reserved