Sprain Solutions

Invariably in an active life, you are sure to face a sprained joint or ankle at some point. In my coaching experience, when that happens, we call in the training staff who routinely ices the injury first and then wraps it tightly with athletic tape for temporary stability. The athlete is asked to keep weight off the ankle or excessive movement from the joint for the first day. Thereafter the goal is to begin slowly working the offending body part back up to normal activity levels over the next week or so.

In non-professional sports environments, this is the traditionally accepted and a generally reasonable plan of action. Obviously the trainers are expected to quickly deal with the immediate problem with limited time / resources and then refer longer term rehabilitation issues to outside specialists.

Except for ligament tearing or joint and bone fractures (which WILL REQUIRE surgical repair), most sprains, can be effectively rehabilitated by yourself with a little discipline and fortitude. Temporary pain is part of the process, however if you put the effort in now, in the long run, you will risk far fewer painful injuries and extended downtime.

First, while wrapping is fine to allow immediate mobility, as soon as you can, rest the injury, remove the compression to allow fluids to leave the affected area. Long term compression risks prolonging inflammation and pain. As soon as practical elevate the injury and slowly begin to flex it and stretch. You should accept some discomfort, but the idea is not to suffer excessive pain. Do work the injury as often as you can increasing flexibility and range of motion more and more with each rehabilitation cycle.

More severe sprains may include an alternating cycle of both, hot packs (or hot water) and ice (or ice water). Dr. Kim's attached link from last year, found here, will describe the theory and benefits of this procedure. The main idea is to limit nerve damage and get swelling down as soon as possible. Most of the typical turned-ankle type sprains I have encountered as a coach WILL NOT NEED protracted therapy of this type.

If you have suffered repeated ankle injuries, you may want to add a little Zen in the training regimen. Balance is the key ingredient in keeping active ankles healthy. As you complete a sprain rehab, add the following final steps to reduce weak ankle sprains over a lifetime. Simply close your eyes and practice standing still while perched on only one leg. Then repeat the process on the other leg. Continue the cycle until you can stand a full minute on each leg without wobbling to catch your balance. Now don’t get too cocky - repeat the same procedure again except this time try standing on a sofa pillow.

So there you have it – an easy, up to date, and comprehensive method for dealing with sprains. With a little luck and a few hours of Flamingo standing practice on your pillow, you may never have need for athletic tape again? Is anyone else feeling hungry? - oddly I have a sudden craving for a WRAP!