Ask Yourself:
Do you experience pain and stiffness in your neck and shoulder?
Does neck pain commonly interfere with your productivity, concentration, or daily activities?
Do you ever feel a pull or a pinch when turning your neck?
If you answered YES to one or more of the above questions you may be suffering from one of the many common conditions that affect the muscles and joints of the neck. Unfortunately, results using traditional treatments for these types of problems can be limited and often provide only temporary relief. But now, thanks to a new soft tissue treatment technique known as Active Release Techniques® (ART®), many neck pain sufferers are finally finding relief for their recurrent symptoms.
The neck and shoulder region is a complex area that consists of many joints, muscles, and nerves. Continued health of these regions requires a complex balance and interaction of these structures to ensure proper movement and to protect the areas from injury. Unfortunately, as a result of poor posture, prolonged sitting, muscle tightness, muscle imbalance, or previous injury, the muscles, joints, and nerves can become strained and irritated. As a result inflammation develops within the tissues and in an attempt to stabilize the area the body will lay down scar tissue. Eventually this scar tissue builds-up and forms “adhesions” between and within the muscles, joints, and nerves of the neck. Once formed, these adhesions can lead to pain, tightness, stiffness, weakness, and a lack of blood flow to the area. The main reason that many traditional approaches are often ineffective is that they fail to address the underlying scar tissue adhesions that develop within the muscles and surrounding soft tissues.
ART® stands for Active Release Techniques®. It is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body. ART® treatment is highly successful in dealing with many types of neck pain because it is specifically designed to locate and treat scar tissue adhesions that accumulate in and around the muscles, joints, and nerves of the head and shoulder. At Fall River Chiropractic we commonly use ART® to treat many different types of neck pain. We find that with using ART®, especially when combined with simple home stretches and exercises, we are able to quickly and effectively help relieve many common neck conditions.
Thursday, April 2, 2009
Tuesday, March 17, 2009
A New Treatment for Headaches
Ask Yourself:
Do you experience headaches accompanied by stiffness and tightness in your neck and shoulders?
Do recurrent headaches interfere with your productivity and concentration?
Do you commonly experience tightness and pressure at the back of your head or along your temples?
If you answered YES to one or more of the above questions you may be suffering from one of the many headache conditions caused by excessive tightness of neck and shoulders. Unfortunately, results using traditional treatments for these types of headaches can be limited and often provide only temporary relief. But now, thanks to a new soft tissue treatment technique known as Active Release Techniques® (ART®), many headache sufferers are finally finding relief for their recurrent symptoms.
The head, neck, and shoulder region is a complex area that consists of many joints, muscles, and nerves. Continued health of these regions requires a complex balance and interaction of these structures to ensure proper movement and to protect the areas from injury. Unfortunately, as a result of poor posture, prolonged sitting, muscle tightness, muscle imbalance, or previous injury, the muscles, joints, and nerves can become strained and irritated. As a result inflammation develops within the tissues and in an attempt to stabilize the area the body will lay down scar tissue. Eventually this scar tissue builds-up and forms “adhesions” between and within the muscles, joints, and nerves. Once formed, these adhesions can lead to pain, tightness, stiffness, weakness, and a lack of blood flow to the area. The main reason that many traditional approaches are often ineffective is that they fail to address the underlying scar tissue adhesions that develop within the muscles and surrounding soft tissues.
ART® stands for Active Release Techniques®. It is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body. ART® treatment is highly successful in dealing with many types of headaches because it is specifically designed to locate and treat scar tissue adhesions that accumulate in and around the muscles, joints, and nerves of the head, neck, and shoulder. At Fall River Chiropractic we commonly use ART® to treat many different types of headaches. We find that with using ART®, especially when combined with simple home stretches and exercises, we are able to quickly and effectively help relieve many common headache conditions.
Do you experience headaches accompanied by stiffness and tightness in your neck and shoulders?
Do recurrent headaches interfere with your productivity and concentration?
Do you commonly experience tightness and pressure at the back of your head or along your temples?
If you answered YES to one or more of the above questions you may be suffering from one of the many headache conditions caused by excessive tightness of neck and shoulders. Unfortunately, results using traditional treatments for these types of headaches can be limited and often provide only temporary relief. But now, thanks to a new soft tissue treatment technique known as Active Release Techniques® (ART®), many headache sufferers are finally finding relief for their recurrent symptoms.
The head, neck, and shoulder region is a complex area that consists of many joints, muscles, and nerves. Continued health of these regions requires a complex balance and interaction of these structures to ensure proper movement and to protect the areas from injury. Unfortunately, as a result of poor posture, prolonged sitting, muscle tightness, muscle imbalance, or previous injury, the muscles, joints, and nerves can become strained and irritated. As a result inflammation develops within the tissues and in an attempt to stabilize the area the body will lay down scar tissue. Eventually this scar tissue builds-up and forms “adhesions” between and within the muscles, joints, and nerves. Once formed, these adhesions can lead to pain, tightness, stiffness, weakness, and a lack of blood flow to the area. The main reason that many traditional approaches are often ineffective is that they fail to address the underlying scar tissue adhesions that develop within the muscles and surrounding soft tissues.
ART® stands for Active Release Techniques®. It is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body. ART® treatment is highly successful in dealing with many types of headaches because it is specifically designed to locate and treat scar tissue adhesions that accumulate in and around the muscles, joints, and nerves of the head, neck, and shoulder. At Fall River Chiropractic we commonly use ART® to treat many different types of headaches. We find that with using ART®, especially when combined with simple home stretches and exercises, we are able to quickly and effectively help relieve many common headache conditions.
A New Treatment for Neck Pain
Ask Yourself:
Do you experience pain and stiffness in your neck and shoulder?
Does neck pain commonly interfere with your productivity, concentration, or daily activities?
Do you ever feel a pull or a pinch when turning your neck?
If you answered YES to one or more of the above questions you may be suffering from one of the many common conditions that affect the muscles and joints of the neck. Unfortunately, results using traditional treatments for these types of problems can be limited and often provide only temporary relief. But now, thanks to a new soft tissue treatment technique known as Active Release Techniques® (ART®), many neck pain sufferers are finally finding relief for their recurrent symptoms.
The neck and shoulder region is a complex area that consists of many joints, muscles, and nerves. Continued health of these regions requires a complex balance and interaction of these structures to ensure proper movement and to protect the areas from injury. Unfortunately, as a result of poor posture, prolonged sitting, muscle tightness, muscle imbalance, or previous injury, the muscles, joints, and nerves can become strained and irritated. As a result inflammation develops within the tissues and in an attempt to stabilize the area the body will lay down scar tissue. Eventually this scar tissue builds-up and forms “adhesions” between and within the muscles, joints, and nerves of the neck. Once formed, these adhesions can lead to pain, tightness, stiffness, weakness, and a lack of blood flow to the area. The main reason that many traditional approaches are often ineffective is that they fail to address the underlying scar tissue adhesions that develop within the muscles and surrounding soft tissues.
ART® stands for Active Release Techniques®. It is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body. ART® treatment is highly successful in dealing with many types of neck pain because it is specifically designed to locate and treat scar tissue adhesions that accumulate in and around the muscles, joints, and nerves of the head and shoulder. At Fall River Chiropractic we commonly use ART® to treat many different types of neck pain. We find that with using ART®, especially when combined with simple home stretches and exercises, we are able to quickly and effectively help relieve many common neck conditions.
To receive a full report on how ART may be able to help your neck pain, simply call our office at 861-2511 and we will be happy to mail you a complimentary report. More information on ART and other common muscle and joint conditions can also be found on our website at www.fallriverchiropractic.ca
Do you experience pain and stiffness in your neck and shoulder?
Does neck pain commonly interfere with your productivity, concentration, or daily activities?
Do you ever feel a pull or a pinch when turning your neck?
If you answered YES to one or more of the above questions you may be suffering from one of the many common conditions that affect the muscles and joints of the neck. Unfortunately, results using traditional treatments for these types of problems can be limited and often provide only temporary relief. But now, thanks to a new soft tissue treatment technique known as Active Release Techniques® (ART®), many neck pain sufferers are finally finding relief for their recurrent symptoms.
The neck and shoulder region is a complex area that consists of many joints, muscles, and nerves. Continued health of these regions requires a complex balance and interaction of these structures to ensure proper movement and to protect the areas from injury. Unfortunately, as a result of poor posture, prolonged sitting, muscle tightness, muscle imbalance, or previous injury, the muscles, joints, and nerves can become strained and irritated. As a result inflammation develops within the tissues and in an attempt to stabilize the area the body will lay down scar tissue. Eventually this scar tissue builds-up and forms “adhesions” between and within the muscles, joints, and nerves of the neck. Once formed, these adhesions can lead to pain, tightness, stiffness, weakness, and a lack of blood flow to the area. The main reason that many traditional approaches are often ineffective is that they fail to address the underlying scar tissue adhesions that develop within the muscles and surrounding soft tissues.
ART® stands for Active Release Techniques®. It is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body. ART® treatment is highly successful in dealing with many types of neck pain because it is specifically designed to locate and treat scar tissue adhesions that accumulate in and around the muscles, joints, and nerves of the head and shoulder. At Fall River Chiropractic we commonly use ART® to treat many different types of neck pain. We find that with using ART®, especially when combined with simple home stretches and exercises, we are able to quickly and effectively help relieve many common neck conditions.
To receive a full report on how ART may be able to help your neck pain, simply call our office at 861-2511 and we will be happy to mail you a complimentary report. More information on ART and other common muscle and joint conditions can also be found on our website at www.fallriverchiropractic.ca
Tuesday, February 17, 2009
A New Treatment Approach to Foot or Heel Pain
Ask Yourself:
Do you feel pain in your heel with the first few steps in the morning?
Do you experience a dull, achy, or sharp pain in your heel when you put weight on your foot?
Do you feel a pulling or tightness into your arch or heel?
If you answered YES to one or more of the above questions you may be suffering from a common foot condition known as Plantar Fasciitis. Unfortunately, results using traditional treatments for Plantar Fasciitis have been limited and often slow to produce relief. But now, thanks to a new soft tissue treatment technique know as Active Release Techniques (ART), many Plantar Fasciitis sufferers are finally finding relief for their aching feet.
Since we are on our feet a great deal the muscles and joints of the foot are under a considerable amount of strain. Over time this strain can accumulate and result in damage and inflammation, and in an attempt to repair and stabilize the area the body will lay down scar tissue. Once formed, scar tissue can make the muscles of the foot very tight, and will interfere with normal muscle contraction and movement of the muscles and joints of the foot, which can eventually lead to pain in the foot and heel.
Many of the more traditional approaches require a long period of time before they provide any significant relief, and in many cases provide only temporary relief from symptoms instead of fixing the underlying cause of the problem. The main reason that traditional approaches are often ineffective is that they fail to address the underlying scar tissue adhesions that develop within the muscles and surrounding soft tissues. It is this scar tissue that is at the root of the problem and is interfering with the health of the muscles and fascia.
ART stands for Active Release Techniques. It is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body. ART treatment is highly successful in dealing with foot problems because it is specifically designed to locate and treat scar tissue adhesions that accumulate in the muscles, fascia, and surrounding soft tissues. By locating and treating the scar tissue adhesions with ART, it restores the normal tension to the muscles and allows the muscles of the foot to function properly. At Fall River Chiropractic we use ART to treat many common foot conditions, including Plantar Fasciitis. We find that by using ART we are able to address the accumulation of scar tissue and help restore the normal flexibility, strength, and function of the muscles and joints of the foot.
For a full report about how ART may be able to help your foot problem, just call our office at 861-2511 to request your complimentary report today. More information on ART and other common muscle and joint conditions can also be found on our website at www.fallriverchiropractic.ca
Do you feel pain in your heel with the first few steps in the morning?
Do you experience a dull, achy, or sharp pain in your heel when you put weight on your foot?
Do you feel a pulling or tightness into your arch or heel?
If you answered YES to one or more of the above questions you may be suffering from a common foot condition known as Plantar Fasciitis. Unfortunately, results using traditional treatments for Plantar Fasciitis have been limited and often slow to produce relief. But now, thanks to a new soft tissue treatment technique know as Active Release Techniques (ART), many Plantar Fasciitis sufferers are finally finding relief for their aching feet.
Since we are on our feet a great deal the muscles and joints of the foot are under a considerable amount of strain. Over time this strain can accumulate and result in damage and inflammation, and in an attempt to repair and stabilize the area the body will lay down scar tissue. Once formed, scar tissue can make the muscles of the foot very tight, and will interfere with normal muscle contraction and movement of the muscles and joints of the foot, which can eventually lead to pain in the foot and heel.
Many of the more traditional approaches require a long period of time before they provide any significant relief, and in many cases provide only temporary relief from symptoms instead of fixing the underlying cause of the problem. The main reason that traditional approaches are often ineffective is that they fail to address the underlying scar tissue adhesions that develop within the muscles and surrounding soft tissues. It is this scar tissue that is at the root of the problem and is interfering with the health of the muscles and fascia.
ART stands for Active Release Techniques. It is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body. ART treatment is highly successful in dealing with foot problems because it is specifically designed to locate and treat scar tissue adhesions that accumulate in the muscles, fascia, and surrounding soft tissues. By locating and treating the scar tissue adhesions with ART, it restores the normal tension to the muscles and allows the muscles of the foot to function properly. At Fall River Chiropractic we use ART to treat many common foot conditions, including Plantar Fasciitis. We find that by using ART we are able to address the accumulation of scar tissue and help restore the normal flexibility, strength, and function of the muscles and joints of the foot.
For a full report about how ART may be able to help your foot problem, just call our office at 861-2511 to request your complimentary report today. More information on ART and other common muscle and joint conditions can also be found on our website at www.fallriverchiropractic.ca
Monday, September 1, 2008
How Can You Prevent Low Back Pain?
Patients often ask me what they can do to prevent future episodes of low back pain. My answer, almost always is physical exercise. While patients sometimes respond with a groan, frankly there is no good substitute for exercise. An anonymous physician was once quoted saying “if exercise could be capsulated in pill form, it would be the #1 prescribed drug.”
One of the benefits of exercise appears to be the conditioning effect that exercise has on the muscles that support the back. If your trunk muscles are strong, have good blood supply and demonstrate good endurance capabilities they are better able to resist the negative effects of poor posture and strains of everyday activities that cause injuries to occur.
Some form of exercise should be part of every management plan for low back pain since risk of developing recurrent back pain is as high as 80%. Recurrence is very drastically reduced if regular exercise is performed.
What type of exercise is best? Research has shown that yoga, tai chi, aerobics, aqua fitness, and pilates can greatly benefit those with low back pain. Unfortunately, science does not yet give answers to which form of exercise is best. Benefits appear to depend on the specific needs of the individual. For example, while yoga may be great for you, stretching may be better for your friend with back pain.
How can you know what type of exercise will help you? Any clinician (doctor, chiropractor, physiotherapist, massage therapist) that knows your low back pain will consider your particular needs and be able to recommend a type of exercise that would work best for you. If you do not have a reliable source to ask, it is okay to experiment with different types of exercise to figure out what works for you.
One of the benefits of exercise appears to be the conditioning effect that exercise has on the muscles that support the back. If your trunk muscles are strong, have good blood supply and demonstrate good endurance capabilities they are better able to resist the negative effects of poor posture and strains of everyday activities that cause injuries to occur.
Some form of exercise should be part of every management plan for low back pain since risk of developing recurrent back pain is as high as 80%. Recurrence is very drastically reduced if regular exercise is performed.
What type of exercise is best? Research has shown that yoga, tai chi, aerobics, aqua fitness, and pilates can greatly benefit those with low back pain. Unfortunately, science does not yet give answers to which form of exercise is best. Benefits appear to depend on the specific needs of the individual. For example, while yoga may be great for you, stretching may be better for your friend with back pain.
How can you know what type of exercise will help you? Any clinician (doctor, chiropractor, physiotherapist, massage therapist) that knows your low back pain will consider your particular needs and be able to recommend a type of exercise that would work best for you. If you do not have a reliable source to ask, it is okay to experiment with different types of exercise to figure out what works for you.
Friday, August 1, 2008
Do You Suffer From Chronic Ankle Pain or Weakness?
The last article discussed what to do in the event that you sprain an ankle to ease the pain and promote proper healing. But what can you do about old ankle sprains that never quite healed as they should have? Fortunately, there are things you can do and treatment you can get to improve the ankle and prevent recurring injuries.
If a sprained ankle doesn’t heal as it should, the ankle can be less stable causing the ankle to feel weak and increase susceptibility to re-injury. Other signs of an inadequately healed ankle include stiffness, pain, and reduced range of motion due to excessive scar tissue formation.
When the body repairs damaged parts it uses scar tissue to do the job. Scar tissue formation is a necessary part of the healing process otherwise minor tears would develop into large tears and our bodies would literally fall apart after injury. Problems with scar tissue occur when excessive amounts are laid down in one area or between different structures. Because scar tissue is less flexible than the tissue it replaced, range of motion can be impaired and it can create a feeling of stiffness. Scar tissue also has nerve endings in it which can make it more sensitive than the tissue it originally replaced.
What could cause excessive scar tissue to lay down in response to healing a sprained ankle? Completely immobilizing the ankle after a sprain would cause scar tissue to form excessively around the damaged areas and could restrict range of motion. Guiding the ankle through normal ranges of motion without putting weight on the ankle, helps direct where scar tissue is to form (and where it shouldn’t form) so as to heal while retaining range of motion that is necessary for the joint to work properly. See the previous article for recommendations on moving the ankle after an acute sprain.
What can YOU do in the case of an already healed ankle sprain?
To improve stability of the ankle or reduce the weakness of the ankle that is common after the ankle has healed is to train the muscles around the ankle to react quickly and protect and strengthen the ankle.
Practice balancing on one foot to train the muscles around the ankle to provide stability. Start by standing on one foot with your eyes opened for 15 seconds. As your ankle gets stronger, increase time to 30 seconds, then 1 minute. Once you feel strong and comfortable doing this exercise, practice balancing on one foot with your eyes closed. A realistic goal is balancing on one foot with the eyes closed for 30 seconds.
Get treatment to get rid of excessive scar tissue formation
In our office we use a treatment called Active Release Technique (ART) which works to get rid of excessive scar tissue formation that results after the healing of a damaged part. ART is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body, including muscles, ligaments, fascia and nerves. ART is highly successful in dealing with ankle problems because it is specifically designed to locate and treat scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. By locating and treating the scar tissue with ART, it allows the doctor to 1) break up restrictive adhesions, 2) reinstate normal sliding of the soft tissues, and 3) more completely restore flexibility, strength, and balance to the foot and ankle. If you have an old ankle sprain that gives you problems, ART may be able to help. More information about my office and ART can be found on our website at http://www.fallriverchiropractic.ca/.
If a sprained ankle doesn’t heal as it should, the ankle can be less stable causing the ankle to feel weak and increase susceptibility to re-injury. Other signs of an inadequately healed ankle include stiffness, pain, and reduced range of motion due to excessive scar tissue formation.
When the body repairs damaged parts it uses scar tissue to do the job. Scar tissue formation is a necessary part of the healing process otherwise minor tears would develop into large tears and our bodies would literally fall apart after injury. Problems with scar tissue occur when excessive amounts are laid down in one area or between different structures. Because scar tissue is less flexible than the tissue it replaced, range of motion can be impaired and it can create a feeling of stiffness. Scar tissue also has nerve endings in it which can make it more sensitive than the tissue it originally replaced.
What could cause excessive scar tissue to lay down in response to healing a sprained ankle? Completely immobilizing the ankle after a sprain would cause scar tissue to form excessively around the damaged areas and could restrict range of motion. Guiding the ankle through normal ranges of motion without putting weight on the ankle, helps direct where scar tissue is to form (and where it shouldn’t form) so as to heal while retaining range of motion that is necessary for the joint to work properly. See the previous article for recommendations on moving the ankle after an acute sprain.
What can YOU do in the case of an already healed ankle sprain?
To improve stability of the ankle or reduce the weakness of the ankle that is common after the ankle has healed is to train the muscles around the ankle to react quickly and protect and strengthen the ankle.
Practice balancing on one foot to train the muscles around the ankle to provide stability. Start by standing on one foot with your eyes opened for 15 seconds. As your ankle gets stronger, increase time to 30 seconds, then 1 minute. Once you feel strong and comfortable doing this exercise, practice balancing on one foot with your eyes closed. A realistic goal is balancing on one foot with the eyes closed for 30 seconds.
Get treatment to get rid of excessive scar tissue formation
In our office we use a treatment called Active Release Technique (ART) which works to get rid of excessive scar tissue formation that results after the healing of a damaged part. ART is a new and highly successful hands-on treatment method to address problems in the soft tissues of the body, including muscles, ligaments, fascia and nerves. ART is highly successful in dealing with ankle problems because it is specifically designed to locate and treat scar tissue adhesions that accumulate in the muscles and surrounding soft tissues. By locating and treating the scar tissue with ART, it allows the doctor to 1) break up restrictive adhesions, 2) reinstate normal sliding of the soft tissues, and 3) more completely restore flexibility, strength, and balance to the foot and ankle. If you have an old ankle sprain that gives you problems, ART may be able to help. More information about my office and ART can be found on our website at http://www.fallriverchiropractic.ca/.
Wednesday, July 2, 2008
How to Self-Treat an Ankle Sprain
As people get more active at this time of year, it is inevitable that risk of ankle sprains will rise. Ankle sprains are an injury that people often to treat themselves without the guidance of a doctor or therapist. The typical approach people take to recover from an ankle sprain is to restrict movement of the ankle, ice it, take anti-inflammatory medication and allow time to heal the ankle on its own. This approach however, does not guarantee that the ankle will heal properly. It is important to know what to do in the event that you sprain your ankle to guide proper healing as the consequences of poor healing include chronic stiffness, pain, and recurrent ankle sprains.
Ankle sprains occur when the person suddenly rolls over on the outside of the ankle and the ligaments that provide support to the ankle are stretched beyond their natural range. Tearing of the ligament fibres occur which immediately signals the inflammatory system to begin the job of healing the damaged area. The result of inflammation is the swelling, redness, heat and pain that is associated with a sprained ankle. Inflammation is of course, necessary for the healing process to occur. Your body will heal itself, but how you treat yourself will affect the quality of the healing process and will affect the future health of your ankle.
Provided below is a step by step approach of what you should do to treat an ankle sprain. Consult your trusted practitioner (family doctor, chiropractor, physiotherapist) for guidance on how to manage any injury properly if symptoms do not subside within a couple days or if you suspect severe damage has been done.
The first phase of treatment is to minimize soft tissue swelling and manage pain -72 hours
In the first 72 hours after an ankle sprain, the main objective is to minimize soft tissue swelling and manage pain associated with inflammation and regain some range of motion.
1) Apply a covered ice pack to the injured area for 20 minutes. Ice should be applied every 2 hours during hours that you are awake for the first two days. Ice will help control internal bleeding and minimize tissue swelling.
2) Apply a compression wrap over the ice.
3) Elevate the ankle.
4) When the foot is elevated with ice, passive range of motion exercises can be performed. To do this, place a strap around the ball of the foot and gentle pull the foot towards your body. Move the foot forward and back using the strap to guide the movement.
5) It is important to use crutches when walking to keep weight off the ankle. Some drug stores will rent crutches out to the public.
6) On the third day, introduce active range of motion by moving the foot towards and away from your body without the strap.
7) On the third day trace the alphabet with the big toe. Gentle movements of the foot helps promote proper healing of the ankle ligaments so that range of motion is not compromised.
The second phase of treatment is to improve range of motion and re-strengthen the ankle- to be done after pain and swelling subsides.
1) Heel cord stretching: Stand on the edge of a step on the balls of your feet. Lower your heels off the step to allow for a gentle stretch of the heel cord. Hold stretch for 30 seconds. Repeat 3 times.
2) Toe raises: Stand on the edge of a step on the balls of your feet. Raise on toes and hold for 3 seconds. Slowly lower the heel for a mild stretch and raise up on your toes again for 3 seconds. Repeat 10 times.
The third phase of treatment to improve ankle stability and return to activity- to be done when the ankle tolerates weight
1) Once your ankle tolerates weight bearing, practice standing on the injured foot to improve balance. The ultimate goal is to be able to balance for 20 seconds.
2) Stand on the injured foot and lift the heel off the ground then slowly lower it. Repeat ten times for three sets.
3) Once you are able to put your full weight on the ankle normally with no pain, you are encouraged to gradually begin increasing your activity.
4) If you are a runner begin running for short distances on a flat surface. You may have to ice the ankle after the first attempts at running. Once you are able to run for 20 minutes, you may return to usual activity.
Provided are detailed guidelines for what to do to promote proper healing of an ankle sprain. It is important to self manage ankle sprains properly to prevent future problems with the ankle.
Ankle sprains occur when the person suddenly rolls over on the outside of the ankle and the ligaments that provide support to the ankle are stretched beyond their natural range. Tearing of the ligament fibres occur which immediately signals the inflammatory system to begin the job of healing the damaged area. The result of inflammation is the swelling, redness, heat and pain that is associated with a sprained ankle. Inflammation is of course, necessary for the healing process to occur. Your body will heal itself, but how you treat yourself will affect the quality of the healing process and will affect the future health of your ankle.
Provided below is a step by step approach of what you should do to treat an ankle sprain. Consult your trusted practitioner (family doctor, chiropractor, physiotherapist) for guidance on how to manage any injury properly if symptoms do not subside within a couple days or if you suspect severe damage has been done.
The first phase of treatment is to minimize soft tissue swelling and manage pain -72 hours
In the first 72 hours after an ankle sprain, the main objective is to minimize soft tissue swelling and manage pain associated with inflammation and regain some range of motion.
1) Apply a covered ice pack to the injured area for 20 minutes. Ice should be applied every 2 hours during hours that you are awake for the first two days. Ice will help control internal bleeding and minimize tissue swelling.
2) Apply a compression wrap over the ice.
3) Elevate the ankle.
4) When the foot is elevated with ice, passive range of motion exercises can be performed. To do this, place a strap around the ball of the foot and gentle pull the foot towards your body. Move the foot forward and back using the strap to guide the movement.
5) It is important to use crutches when walking to keep weight off the ankle. Some drug stores will rent crutches out to the public.
6) On the third day, introduce active range of motion by moving the foot towards and away from your body without the strap.
7) On the third day trace the alphabet with the big toe. Gentle movements of the foot helps promote proper healing of the ankle ligaments so that range of motion is not compromised.
The second phase of treatment is to improve range of motion and re-strengthen the ankle- to be done after pain and swelling subsides.
1) Heel cord stretching: Stand on the edge of a step on the balls of your feet. Lower your heels off the step to allow for a gentle stretch of the heel cord. Hold stretch for 30 seconds. Repeat 3 times.
2) Toe raises: Stand on the edge of a step on the balls of your feet. Raise on toes and hold for 3 seconds. Slowly lower the heel for a mild stretch and raise up on your toes again for 3 seconds. Repeat 10 times.
The third phase of treatment to improve ankle stability and return to activity- to be done when the ankle tolerates weight
1) Once your ankle tolerates weight bearing, practice standing on the injured foot to improve balance. The ultimate goal is to be able to balance for 20 seconds.
2) Stand on the injured foot and lift the heel off the ground then slowly lower it. Repeat ten times for three sets.
3) Once you are able to put your full weight on the ankle normally with no pain, you are encouraged to gradually begin increasing your activity.
4) If you are a runner begin running for short distances on a flat surface. You may have to ice the ankle after the first attempts at running. Once you are able to run for 20 minutes, you may return to usual activity.
Provided are detailed guidelines for what to do to promote proper healing of an ankle sprain. It is important to self manage ankle sprains properly to prevent future problems with the ankle.
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