An ankle sprain is basically an injury to the ligaments. Ligaments are tough but flexible tissues that connect two bones, and if the two ligaments are stretched too far, it causes a sprain. It is quite common in sports like basketball, volleyball, and soccer. Moreover, if the ligament is constantly stressed or, in simple words, if your ankle is repeatedly rolling even after the sprain, the ankle sprain becomes recurrent.
Studies show ankle sprain has a very high recurrence rate. In general, 30 to 50% of athletes and 20% of the general public suffers from an ankle sprain. In such cases, you will experience ankle issues like swelling, pain, and disability.
An ankle sprain also takes a long time to heal. Around 25% of people face ankle pain for up to six months after the sprain, and around 30% of people report regular issues like pain, swelling, and repeated sprain up to seven years.
Amid all the complications resulting from the ankle sprain, it is vital to know how you can manage and prevent a recurrent ankle sprain. To learn more on this topic, make sure you scroll till the end of this guide. Let’s begin-
Select your footwear wisely
You have to pay attention to your footwear to prevent an ankle sprain. Different activities need different footwear, hence you can’t wear the same pair of shoes for all your work.
For instance, if you play football, you need shoes that support your ankle; for hiking, your shoes need to support both ankle and arch support. Additionally, running shoes should have enough cushioning so that your ankle does not feel the stress of uneven surfaces.
Chronic ankle instability
If you have chronic ankle instability, there are high chances of ankle sprain at any time of the day. You might be walking on a completely plain surface and suddenly experience an ankle sprain.
To prevent this repeated ankle sprain and chronic ankle condition, you need to take bracing, physical therapy, or medications. Sometimes doctors recommend a combination of all three treatments for better results. In some instances, surgery is required.
Regular exercise can reduce the chances of recurrent ankle sprain by 42%. A daily exercise of about sixty minutes can significantly help you manage and reduce ankle sprain.
Massages can help reduce repeated ankle sprain
If a recurring ankle sprain has been an issue for you, it is time you opt for massages. You can see a physiotherapist and take six to ten weeks of massages which include stretching, bracing, and balancing.
AmeriCare provides physical therapy near Somerset NJ, and it is known to provide some of the best services for ankle sprains. If you’re looking for an experienced physiotherapist, it is a safe place to seek treatment.
Give your ankles full recovery time. If there is no swelling or discomfort, it does not mean that you are ready to return to your sports or other physical activities. Remember that your ankle will take time to heal.
Be slow with your new workout routine
If you have started working out, ensure that you are not going too quickly about it. You have to give enough time to your body to get used to the new routine, and the same goes for your ankles.
Building up slowly will allow your ankles to develop the strength and flexibility needed for the exercises. This is one crucial factor to remember if you don’t want to end up with an ankle sprain. Also, make sure that you spare enough time for warm-ups. Your body needs to prepare for the exercises you are going to perform; hence warm ups are necessary.
After you go through an ankle sprain, rehabilitation can help you manage it. Rehabilitation includes exercises explicitly focusing on strengthening, balancing, or proprioceptive training, plyometrics.
In addition to these, neuromuscular training programs are quite important for the recovery phase. If you are into sports, these rehabilitation programs are a must before returning to your sports routine.
Cryotherapy is used in case of a minor ankle sprain. It really works in terms of managing the pain and swelling for the first three to seven days. What you should do is apply ice or cold packs to the injured area to get the numbing effect. You need to continue doing this for at least a week to reduce the swelling and pain. Twenty minutes of cryotherapy will work really well to manage your sprained ankle.
The points mentioned above are some of the crucial tips to manage recurring ankle sprains. Remember that ankle sprains are quite prevalent among athletes as well as general people, and it takes time to heal.
If you don’t take proper care, it will become a recurrent issue and can affect you for the longest time. So, make sure that you keep these curing and preventive tips in mind and don’t hesitate to approach a doctor in case of severe issues.