Ankle Sprains- There are three classifications of ankle sprains, Inversion, eversion and high ankle sprain.
The most common ankle sprain is inversion ankle sprain. In an inversion ankle sprain, the ankle rolls outward and the foot turns inward. The ligaments on the outside of the foot are either overstretched or torn.
For an eversion ankle sprain, the ankle rolls inward and the foot outward, causing the ligaments on the inside of the foot to be overstretched or torn.
In a high ankle sprain, the ligament above the ankle is torn. This occurs when your foot is planted to the ground and the leg twist inwards, or when the leg twists outwards.
There are 3 grades of ankle sprains. Grade 1 is a microscopic tear of the ligament, where the player is able to limp. Grade 2 is partial tearing of ligament, rendering the player being unable to walk. Grade 3 is complete tearing of the ligament, where the player is feeling extremely painful.
All these ankle sprains occur when the player
1) trips and falls
2) Lands awkwardly
3) Is tackled such that the ankle receives a sudden impact
4) Wears poor shoes that do not provide stability
5) Changes direction too sharply
The symptoms of ankle sprains include
1) Pain and limited range of ankle movement.
2) Bruising
3) Swelling, the more serious the sprain, the larger the swell.
4) Pop sound is heard for serious sprains.
5) Difficulty or complete inability to walk
1) trips and falls
2) Lands awkwardly
3) Is tackled such that the ankle receives a sudden impact
4) Wears poor shoes that do not provide stability
5) Changes direction too sharply
The symptoms of ankle sprains include
1) Pain and limited range of ankle movement.
2) Bruising
3) Swelling, the more serious the sprain, the larger the swell.
4) Pop sound is heard for serious sprains.
5) Difficulty or complete inability to walk
Flyways.us#sthash.EW4QV5WE.dpuf. (N.D.) [Sprained ankle]. Retrieved from http://www.healingfeet.com/blog/wp-content/uploads/2012/12/Badly-Sprained-Ankle-Flyways.us_.jpg
Treatment (This is only for grade 1 tear. If you feel otherwise, please seek medical attention immediately)
Upon sustaining the ankle sprain at the soccer court, immediately stop play. Apply the RICE method. Rest. Ice. Compression. Elevation. Lie down beside the street soccer court while friends should go to Chill cafeteria or the canteen to get ice. Put the ice in a plastic bag and press onto the injured site for 20 minutes 3-4 times a day. If ice is used directly on skin for more than 20 minutes, there amy be a frostbite. Go to the sick bay in the general office and receive further treatment. Use a compression band to prevent swelling. Elevate the ankle as high as possible (best above the heart).
Other than Rice method, one can use a protective cast to ensure that the ankle do not get damaged any further. Grade 1 and 2 ankle sprains take 4-6 weeks to heal, while grade 3 may take months. During that time period, ensure that you abstain from sports.
Upon sustaining the ankle sprain at the soccer court, immediately stop play. Apply the RICE method. Rest. Ice. Compression. Elevation. Lie down beside the street soccer court while friends should go to Chill cafeteria or the canteen to get ice. Put the ice in a plastic bag and press onto the injured site for 20 minutes 3-4 times a day. If ice is used directly on skin for more than 20 minutes, there amy be a frostbite. Go to the sick bay in the general office and receive further treatment. Use a compression band to prevent swelling. Elevate the ankle as high as possible (best above the heart).
Other than Rice method, one can use a protective cast to ensure that the ankle do not get damaged any further. Grade 1 and 2 ankle sprains take 4-6 weeks to heal, while grade 3 may take months. During that time period, ensure that you abstain from sports.
MMAR. (March 23, 2010). [Compressing ankle sprain]. Retrieved from http://blog.mmarmedical.com/2010/03/how-to-treat-sprain.html
Strengthening exercises
1) Alphabet exercise. Write the alphabets using the injured foot about 2-3 times per day.
2) Ankle Rotation. Rotate the ankle in circles in both clockwise and anti clockwise direction 20 times. Repeat 2-3 times per day.
3) Use your hand to apply pressure on the ankle upwards, downwards and both sides. Do so for 2-3 seconds for 10 times. Repeat 3 times a day.
4) For eversion ankle sprains, one can stand with the outside of the foot pressed against an object (wall, door), and push outwards. For inversion ankle sprains, one can do the same except that the inside of the foot is pressed against the hard object, and push inwards. For both cases, do both for 2-3 seconds and repeat 10 times for 3 times a day.
5) This exercise requires an elastic band. Loop the band on the top of the foot and put the other loop under a heavy object to prevent it from moving (large cupboard). For inversion sprains, sit parallel to the heavy object and pull the foot inward against the band. For eversion sprains, sit at the opposite side and pull the foot outward against the band. For high ankle sprains, face the heavy object with the elastic band looped on the ankle and pull inwards. Lastly, remove the elastic band from the heavy object and hold it in your hands, with one end looped onto the foot. This time, push outwards. For all 4 exercises, do 3 sets of 10 times per day.
6) Gastrocnemius stretch. Stand facing the wall and put both hands on the wall, leaning towards it. Stretch the injured leg out, while the other leg is kept in. Both the feet should point towards the wall and the whole foot must be in contact with the ground. The knee of the injured foot is kept straight. Feel the stretch on the calf and hold 30 seconds. Do 2 sets of 10 reps, 3 times a day.
7) Stand facing the wall and put both hands on the wall, leaning towards it. The injured foot should be behind the other foot with both feet pointing towards the wall. While ensuring that the whole of both feet is in contact with the floor, slowly bend your back knee until you feel a heel stretch in the back leg.
1) Alphabet exercise. Write the alphabets using the injured foot about 2-3 times per day.
2) Ankle Rotation. Rotate the ankle in circles in both clockwise and anti clockwise direction 20 times. Repeat 2-3 times per day.
3) Use your hand to apply pressure on the ankle upwards, downwards and both sides. Do so for 2-3 seconds for 10 times. Repeat 3 times a day.
4) For eversion ankle sprains, one can stand with the outside of the foot pressed against an object (wall, door), and push outwards. For inversion ankle sprains, one can do the same except that the inside of the foot is pressed against the hard object, and push inwards. For both cases, do both for 2-3 seconds and repeat 10 times for 3 times a day.
5) This exercise requires an elastic band. Loop the band on the top of the foot and put the other loop under a heavy object to prevent it from moving (large cupboard). For inversion sprains, sit parallel to the heavy object and pull the foot inward against the band. For eversion sprains, sit at the opposite side and pull the foot outward against the band. For high ankle sprains, face the heavy object with the elastic band looped on the ankle and pull inwards. Lastly, remove the elastic band from the heavy object and hold it in your hands, with one end looped onto the foot. This time, push outwards. For all 4 exercises, do 3 sets of 10 times per day.
6) Gastrocnemius stretch. Stand facing the wall and put both hands on the wall, leaning towards it. Stretch the injured leg out, while the other leg is kept in. Both the feet should point towards the wall and the whole foot must be in contact with the ground. The knee of the injured foot is kept straight. Feel the stretch on the calf and hold 30 seconds. Do 2 sets of 10 reps, 3 times a day.
7) Stand facing the wall and put both hands on the wall, leaning towards it. The injured foot should be behind the other foot with both feet pointing towards the wall. While ensuring that the whole of both feet is in contact with the floor, slowly bend your back knee until you feel a heel stretch in the back leg.
Mike Walden. Heidi Mills. Daniel Spencer. Richard Villar. John Williams. Matt Ellis. Tom Dekkers. ( May 11, 2011). Strengthening Exercises for Ankle Sprain Rehabilitation. Retrieved 14 June, 2013 from http://www.youtube.com/watch?v=z6PgwbzgB90