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ankle sprain


YOUR INJURY An ankle sprain is an injury to the ligaments lying on the outside of the ankle joint. The injury occurs frequently in both sporting and non-sporting situations. The dual role of the ankle in weight-bearing and in movement make it particularly susceptible to injury. Ligament damage can vary widely in its severity: n Grade 1 - mild sprain with no instability n Grade 2 - partial tear with mild instability n Grade 3 - ligament rupture with significant instability


Injury to ligaments will cause pain and inflammation and possibly limit future function if correct rehabilitation is not carried out.


YOUR REHABILITATION PROGRAMME This programme has specific exercises to help stretch and strengthen muscles which may be weak. It is really important to ensure the exercises are performed with good technique and good postural control. Make sure to repeat the same number of exercises on both legs. Make sure you are pain-free at all times and take care not to progress too quickly. We have given suggested sets and repetitions, but everyone is different so your practitioner may give guidance that is more specific to you.


WARM UP AND COOL DOWN If muscles are tight, weak or injured, it is particularly important to warm up (unless advised otherwise by your practitioner) for 5 minutes before you start your exercises. This increases your circulation and helps prepare the muscles for the activity to come. When you have finished your exercises, end the session with a 5 minute gentle cool down to allow your heart rate to slow down gradually. This is relevant when you begin your exercises.


THE FIRST 48 HOURS If there is significant injury, it is important to get medical advice to gain a positive diagnosis and correct treatment.


HOME EXERCISE PRODUCTS


Therapy Bands - unlooped http://spxj.nl/zA8cs3 Therapy Bands - looped http://spxj.nl/zg9k8V Gym Balls http://spxj.nl/xwcImU


- those most commonly injured in an ankle sprain Diagram showing the lateral ligaments of the ankle


PROTECT REST ICE COMPRESSION ELEVATION


Follow the PRICE guidelines below, immediately after injury and for up to 3-5 days afterwards.


Tissue injury usually involves damage to small blood vessels which results in bleeding at the injury site. This leads


to the 5 signs of inflammation: heat, redness, swelling, pain and loss of function. This inflammatory reaction is necessary but is sometimes greater than optimum, resulting in an over-production of scar tissue which may lead to reduced flexibility and increased re-injury risk.


Protect the injury by resting as much as possible. Wrap ice (or frozen vegetables) in a damp cloth and apply to the injury for 10-15 minutes every 1-2 hours if possible.


If the swelling is severe use a compression bandage and keep the injury elevated where possible to reduce the effect of gravity on the swelling.


All products are accompanied by video demonstrations online. For other products visit the PhysioSupplies website http://spxj.nl/ykRdi5


Wobble Boards http://spxj.nl/zlM2aM Ice Packs http://spxj.nl/A5tglZ Exercise Mats http://spxj.nl/yvsAOw


Hand Weights http://spxj.nl/xHElIQ Home Fitness http://spxj.nl/wxL1ae Orthopaedic Supports http://spxj.nl/y2aePC


The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.


Produced by Lateral ligaments of the ankle


©2011 Primal Pictures Ltd


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