Treatment and Prevention Tips

Have you twisted your ankle playing soccer? Or did you pull a muscle? Let Whitefish Physical, Occupational, & Speech Therapy and Flathead Performance Training help you begin treating your own ankle and possibly prevent future ankle injuries.

What have I injured?

Ankle or lower leg pain can be the result of a variety of injuries. The most common injuries seen at SPORT Center include:

• Lateral ankle sprain
• Medial ankle sprain
• Plantar fasciitis
• Big toe sprain
• Calf or Achilles Strain

What is the difference between a sprain and a strain?

• Strains result from damage to a muscle or tendon and can be due to a sudden force or from chronic overuse.
• Sprains result from damage to ligaments or the joint itself and can be the result of a sudden trauma.

Should I see a healthcare professional immediately?

Red flags that you should see a healthcare professional as soon as possible include but are not limited to:

• Hearing or feeling a “pop” while injuring your ankle or lower leg
• Obvious deformity
• Immediate swelling that does not recede within 24-48 hours >
• Inability to walk or weight-bear
• Unbearable pain
• Uncontrollable bleeding
• Locked joint

What can I do to treat my own ankle?

Whether or not you decide to see a healthcare professional, you should immediately apply the principles of “P.R.I.C.E” This acronym stands for Protect, Rest, Ice, Compression, & Elevation:

• Protect: For example, if walking is extremely painful, grab some crutches or a walking boot and avoid weight-bearing with your injured leg. **Come borrow crutches or a walking boot from SPORT Center’s loan program**
• Rest: Lay off sports and avoid prolonged standing or walking.
• Ice: Begin icing immediately. Try at least 4-5 times/day for 10-15 minutes at a time. Allow for skin temperature to return to normal before icing again.
• Compression: Grab an ACE wrap and wrap your injured leg from bottom to top, applying greater pressure at the bottom than the top. Signs that you have it too tight include but are not limited to:

                        > Feeling a “throbbing” or pulsating sensation in your leg

                        > Toes turning blue or feeling very cold

                        > Increase in leg pain

• Elevation: As much as possible, keep your leg elevated to assist in decreasing inflammation. When sleeping, prop your ankle up on a couch cushion or several pillows. The key is getting your leg higher than your heart. Also, avoid placing pillows directly under the knee (under the ankle is preferable). Remember, any time your leg is down, the swelling has only one way to go…down!

What “exercises” can I do for my ankle while it is injured?

Beyond protecting your ankle, minimizing swelling and stiffness are crucial to an acute injury. Below are exercises to achieve the above goals:

Ankle Pumps:

• With your knee straight, pull your toes up towards your nose and then push down as if stepping on the gas pedal.
• Try doing these throughout the day, and the key is pain-free.
• Stop immediately if painful.

Alphabet:

• Again with knee straight, try drawing the alphabet with your ankle and foot.
• Try doing 2 sets of 10-15 repetitions, several times per day. This again should be pain-free.
• Stop immediately if painful.

If the above exercises are pain-free, you can next attempt 4-way theraband exercises for the ankle. This will begin the strengthening phase of rehabilitation.

4-way Theraband:

• Try doing 2 sets of 10-15 repetitions, several times per day. This again should be pain-free. Stop immediately if painful.

For further description of these exercises or to obtain Theraband, contact SPORT Center at (406)862-9372.

How can I prevent ankle pain and injuries?

At SPORT Center, we strive to train the whole body in preventing ankle injuries. Much like the knee, quadriceps and hamstring strengthening is important, but our therapists also stress the following:

• Glute strengthening
• Abdominal strengthening
• Dynamic balance
• Agility

For specific injury-prevention techniques, access the SPORT Tip.