Recurrent ankle sprains can be a persistent challenge, impacting not only your mobility but also your overall well-being. To effectively manage and prevent the recurrence of ankle sprains, a holistic approach that combines care, strengthening exercises, and preventive measures is essential.
- Professional Evaluation: Begin your journey to recovery with a thorough examination by one of our practitioners. A comprehensive assessment can help identify any underlying issues, providing valuable insights into your specific condition. This will guide the development of a personalized plan to address your recurrent ankle sprains.
- RICE Protocol: In the initial stages of an ankle sprain, adhere to the RICE protocol—Rest, Ice, Compression, and Elevation. This helps minimize swelling and accelerates the healing process. Strictly following these steps during the early stages of injury can prevent long-term damage and reduce the likelihood of recurrent sprains.
- Strengthening Exercises: Building strength in the core, hips and calves is crucial for stability and preventing future ankle sprains. Here are three effective exercises to begin before moving onto more challenging, balance based exercises:
- Banded Crab Walk: https://www.sportsandspinalgroup.com.au/banded-crab-walk/Â
- Anti Rotation Dead Bug: https://www.sportsandspinalgroup.com.au/anti-rotation-dead-bug/Â
- Soleus Raise: https://www.sportsandspinalgroup.com.au/soleus-raise-progression-1/Â
- Footwear and Bracing: Choose supportive footwear and, if necessary, consider ankle braces for added stability during physical activities. This simple step can significantly reduce the risk of recurrent ankle sprains.
Remember, a gradual reutrn to activity, consistent exercises, and a keen focus on preventive measures are key to managing recurrent ankle sprains effectively. Book in online for your personalized program, tailored to your needs and goals.Â
