Conquering Ankle Sprains with Wobble Board Training
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- čas přidán 13. 09. 2024
- You may have sprained your ankle several times during the past year and often feel a sensation of weakness, as though you are in danger of spraining it again. When you have had one sprain, other sprains may follow, indicating the presence of a condition called chronic ankle instability. Is there a way to make it feel normal for good?
The ankle ligaments, rope-like bands of tissue that connect the bones, are unstable. Those on the outside of the ankle are most often affected when the ankle abruptly rolls to the outside of the foot -called an inversion sprain. The less common but just as damaging eversion sprain occurs when the ankle rolls to the inside.
In about 10% of ankle sprains patients have suffered "high" ankle sprains or syndesmosis sprains that often require a period of non-weight bearing and donning an ankle boot for 6-8 weeks. If you are not making progress from an a recent ankle sprain (greater than 8 weeks) you may have this somewhat rare type of sprain and require a change in treatment. It is imperative to receive an orthopedic evaluation and often imaging because if not treated appropriately early on can result in surgery to stabilize the ankle.
A sprain occurs when you lose your balance, your ankle turns and the ligaments are stretched or completely torn. If the ligaments do not heal fully before you face another situation in which a sprain might occur, they will be more susceptible to injury, thus perpetuating the cycle of instability.
After prompt treatment of the initial sprain with PRICE (Protection, Rest, Ice, Compression and Elevation), physical therapy can begin, including
-massage, compression and elevation to reduce swelling
-active and passive techniques to regain lost range of motion
-gentle strength-training exercises to strengthen the peroneal leg muscles adjacent the injured tendons and offer more control over the full ankle joint
-exercises to help regain proprioception, or “position sense,” using the nervous system to instinctively sense when your ankle truly is and is not stable. We will have patients stand on cushions or wobble boards to challenge these muscles.
-exercises to normalize walking patterns and improve balance
A heel wedge can prevent the ankle from turning in or out; a plastic ankle brace can prevent unsteadiness, as can ankle taping. Even high-top sneakers provide some stability. Wearing high heels is not recommended for women with ankle instability.
Once swelling subsides and you can move your ankle, we can design a series of exercises to minimize the risk of additional sprains and help prevent falls. We can assess your situation and begin therapy to achieve the best outcome.
I have an ankle sprain for 4 years now (got it when I was 21). I currently use medial arch support which hasn't helped at all. The pain and discomfort is exectly the same as it was 4 years ago. I started regular wobble-board training 1 week ago. I hope it resolves this 4-year long injury. Thank you Sir - A Gymnast Who Passion Died Due to a Non-Recovering Ankle Sprain
Tell us how you do. Check my video on ankle mobility because that can contribute to persistent ankle pain
Brilliant video and great exercises. I sprained my ankle 2 months ago and am doing some of these exercises to build strength
Thanks my ankles have been weakened due to multiple breaks and sprains from military 10 years ago and seem worse now from wearing boots for the last few years of construction. Gonna start at home therapy and ordering a wobble board now. Thanks for the great video/instructions! God bless you
Tell us how you do. Thanks for your service!
Keep us posted on how you do. If you have any questions please post again.
If you have any topics you want us to cover please put in comments.
I got injured in April 21, atfl sprain, it’s may 30 rn, I can walk around normally but can’t run or jump ofcourse, I play basketball btw, so my doctor to,d me to get wobble board and first day today and I can already stand and do the exercises with both legs and one leg, how much later can I start playing again
Great explanation. Thank you.
Sir I had an ankle sprain 9 mothns ago and it still hurts while walking it is chronic ankle sprain how to heal fastly??any suggestions?
I would try these exercises. May need a formal evaluation
Is the pain an indicator that we’re targeting where it’s weak or should we take a step back when we feel the pain ?
Carvin Cadet slight or mild discomfort I feel is ok. It shouldn’t continue to long after doing exercises. I wouldn’t look at it as the goal of the exercise to target the “pain” area but work on improved control with more challenging tasks.
Good question. Thanks for the response.
Apex Orthopedic Rehabilitation thank you for the response. I have been consistently working with thera-bands and the wobble board to regain strength and I wanted to know if what I was feeling was normal and that I am on the right path!
Carvin Cadet I totally get it.
@@sdfadsdfs how's the ankle?
Could this help my knee sprain?
Jake Blaze it does strengthen the whole lower extremity and may help your knee injury