Everything you need to know about ankle sprains
Ankle sprains are one of the most common injuries, affecting athletes, weekend warriors, and anyone who missteps on uneven ground. Despite their prevalence, many people don’t fully understand how to treat and prevent ankle sprains, leading to prolonged recovery, re-injuring or spraining of the ankle, and other chronic issues. This blog post will help you understand the causes, treatment, and prevention of ankle sprains based on recent research and best practices. What is an ankle sprain? An ankle sprain occurs when the ligaments supporting the ankle joint are stretched or torn, usually due to excessive twisting or rolling of the ankle. The lateral ankle ligaments (on the outside of the joint) are most commonly affected. There are three grades of sprains: What causes ankle sprains? According to research ankle sprains often occur during activities involving sudden changes in direction, landing on uneven surfaces, or overuse during repetitive activities. Risk factors include: The long-term impacts of ankle sprains Chronic ankle instability is a common consequence of poorly managed ankle sprains. Chronic ankle instability can be the result of repeated injuries or insufficient rehabilitation, leading to reduced balance and strength, which increases the risk of future sprains. Research shows that a lack of neuromuscular training post-sprain often contributes to chronic ankle instability. Treatment: best practices for recovery Immediate care for ankle sprains focuses on the R.I.C.E. method: However, modern research suggests that early mobilisation is critical for recovery. Functional rehabilitation, including controlled movement and strength exercises, can significantly reduce recovery time and improve outcomes. A new acronym is becoming more widely used and accepted for these types of injuries, called P.E.A.C.E & L.O.V.E & Preventing Ankle Sprains Preventative strategies focus on strengthening the ankle joint, improving proprioception, and wearing proper footwear. Evidence highlights the importance of neuromuscular training, including balance exercises, plyometrics, and dynamic stability drills. Additional tips Final Thoughts Ankle sprains may seem minor, but they can lead to long-term issues without proper care. By understanding the causes, following evidence-based treatments, and incorporating preventive exercises, you can reduce your risk of injury and stay active. If you’re dealing with an ankle sprain or chronic ankle instability, book in with one of our chiropractors and we can assist you with a personalised rehab plan. References
What is an adjustment?
Some of us love the popping sound that happens when we get an adjustment (also known as a manipulation). But, do you know what is happening in your joints when we perform adjustments? Nothing is moving in or out of place or realigned contrary to the common belief. Really, the cracking or popping noise we hear is a gas bubble formed in the fluid surrounding most joints. Research shows that the crack does not have to occur for an adjustment to be effective. How does a chiropractic adjustment work? An adjustment or manipulation is a manual therapy involving the application of a small and quick movement to the affected joint aiming to stretch the surrounding muscles. This stretch causes nerve fibres to send a signal to our brain. This is telling the brain it’s safe and pain-free to move in that direction. The brain responds to this signal by sending signals back to the muscles and surrounding joint structures which cause the muscles to relax and decrease pain. If you have tried adjustments before you can feel this. You come into the clinic with pain, your chiropractor gives you an adjustment and you leave with less pain. If you would like more information on how adjustments switch off the pain messages then read Jess’s blog on the Pain Gate Theory. The goal is to restore joint function, alleviate pain, and support the natural healing processes. However, this is not a lasting effect, in a few days the effect of the manipulation will be decreased. That’s why it’s important to keep moving the affected joint through its regular range of motion following an appointment. If nothing is realigned then why does it feel like it? There is no denying that sometimes an adjustment can make you feel more balanced or aligned. As stated above, nothing is moving in or out of place, or realigning. So why do you feel like this? When we have an increase in pain signalling in an affected area, our proprioceptive input can be altered, making us feel a bit out of whack. Proprioception is our body’s ability to detect where we are in space. It allows us to perform smooth and fluid movements by correctly bracing and activating the right muscles. When we perform an adjustment we stimulate the surrounding nerve and muscle fibres of the affected joint. This alters the awareness and proprioceptive input of the nervous system surrounding that area, causing a temporary increase in proprioception and feeling to that area, and the realigned sensation. The Main Benefits of Spinal Adjustment: 1. Pain Relief: One of the primary benefits is a reduction in pain, particularly in the back, neck, and joints. 2. Improved Range of Motion: Spinal manipulation can enhance flexibility and range of motion, making it easier to perform daily activities. 3. Muscle Relaxation: The therapy often leads to muscle relaxation, beneficial for individuals with muscle tension or spasms. 4. Holistic Approach: Spinal manipulation is rooted in a holistic approach to health, addressing not just symptoms but underlying issues contributing to pain or discomfort. Adjustments are a time-tested therapeutic approach that continues to offer relief to many individuals dealing with musculoskeletal issues. While it is considered safe when performed by trained professionals, it is crucial to consult with your GP or chiropractor to determine its appropriateness for your specific condition. As a tool in the comprehensive toolbox of musculoskeletal care, spinal manipulation remains a fascinating and effective avenue for reducing pain.
