Here’s some great information from the folks over at the University of Illinois, McKinley Health Center…
A Sprain is an Overstretching or Tearing of a Ligament.
85% of all ankle injuries arelateral sprains, which are caused by rolling the foot inward.
This stretches or tears the ligaments that hold the ankle and foot bones together and can lead to instability and re-injury.
Spraining an ankle can increase your risk of re-injury as much as 40-70%. Mismanagement may result in long-term disability, but proper post-injury care, rehabilitation exercises and bracing can decrease this risk. The information below can help you prevent re-injury.
Immediately Begin Using P R-I-C-E
Recommendation: Begin stretches and exercises listed here until your appointment with the physical therapist or athletic trainer. If pain worsens from doing them, then stop the exercises.
Initially after an ankle sprain, it is difficult to bend the ankle backwards, or dorsiflex. This makes it difficult to walk without limping or to go down stairs. Frequently one will rotate the injured foot outward as you step forward. The following exercise will be helpful in regaining the upwards ankle movement.
Hold the stretch initially for 10-15 seconds, progressing to 30 seconds in a gentle pain-free stretch, for 2-3 sets, 2-3 times per day. Do not bounce!
As bearing weight on the injured foot becomes easier, then the stretches below will be helpful in regaining the lost motion upwards.
Strong leg muscles help stabilize the ankle and help prevent future injuries.
Frequency: 3 sets of 10 repetitions, 5-7 days per week
It has been found that people with poor balance have 2-3 times the number of ankle injuries compared to those with good balance. Therefore, balance exercises are great for injury prevention!
If you are able to stand on one leg without pain, then begin by simply standing on the leg with the injured ankle with no support. Progress to a 30 second hold. The next challenge is to stand on a pillow for 30 seconds. Standing on a couch cushion, or two pillows is the next progression
This is not a comprehensive reconditioning program, but will get you on your way to recovery.
If you are not progressing steadily, contact your health care provider.
“Ankle Instability,” Sports Medicine & Arthroscopy Review; 2009; Vol. 17(2); p139-145
“Relationship Between Balance Ability, Training and Sports Injury Risk,” Sports Med; 2007; 37(6); p547-556
Antibiotics are powerful medicines used to combat infections caused by harmful bacteria.
Opportunistic skin bacteria such as Staphylococcus epidermidis could cause difficult to treat infections if you suffer an injury which breaks the skin, exposing the bacteria to the bloodstream and deeper skin layers.
Methicillin Resistant Staphlococcus Aureus, or MRSA is a type (strain) of staph bacteria that does not respond to some antibiotics commonly used to treat staph infections.
1 out of 4 people are colonized with MRSA in their nose or on their skin, but it does not usually cause any problems or infection unless the bacteria enters the skin through a cut, sore, catheter, tattoo, piercing or surgery.
More commonly acquired in the hospital or health care setting, there have recently been several outbreaks of MRSA infections in the community, involving high school athletes and children in day care settings.
Sharing personal items such as towels, sports equipment, mouth toys and play mats could increase the risk of acquiring MRSA.
Best to put a small drop of oil and salve on a bandaid, then apply to wound for the cleanest application.
Remember…wash your hands!
A while back during one of the local Art gallery crawls in Omaha, I was chatting up a local personality who was most anxious to get out of the electrically charged night. His parting words to me as he ducked into Darios’s Bistro were, “I was struck by lightning already, so thunderstorms make me nervous”.
Ever since, I’ve been curious about his story and about lightning strikes. From what I’ve learned, he is the 1/10,000 that will be hit by lightning in their lifetime and it seems he has one of the four things needed for a good recovery…a sense of humor.