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How to handle a twisted ankle

How to handle a twisted ankle

Your ligaments are tough, elastic-like bands that connect bone to bone and hold your joints in place.  A sprain is an injury to a ligament caused by tearing of the fibers of the ligament.  The ligament can have a partial tear, or it can be completely torn apart.

Ankle sprains are the most common type of sprain.  Wrist, knee and thumb sprains are also common.  Sprained ligaments often swell rapidly and are painful.  Generally, the greater the pain and swelling, the more severe the injury is. For most minor sprains, you probably can start initial injury treatment yourself.

Ankle sprains
Ankle sprains

How to do?

However, if you or your child gets injured, these steps can help them get to medical care safely.

First, have them sit in a safe place and take off their shoes and socks.

This allows you to look at both feet and ankles together – for comparison. The injured ankle may be bruised or swollen, and painful.

Check for a broken bone.

If there is an obvious deformity that would likely indicate a broken bone, you’ll need to call for help to have the injured person evacuated or taken to a medical facility for care. Keep the injury resting with no pressure put on it. If there is not an obvious broken bone, apply ice or a cold pack for 20 minutes. 

This can help with swelling and pain.  

Another option would be to place the foot and ankle in a cold stream or lake – the cold water will do the same thing.

Next, elevate the affected area. 

If you’re sitting on the ground, rest the sprained foot up on a backpack, for example.  This will also help reduce swelling.

After a period of rest, the next step is to assess the range of motion.  

Move the foot up and down, and side to side.  If there is minimal pain and swelling, and if the person can move the ankle through the full range of motion, likely the injury can be treated in the field with athletic tape and you can head back to your home or vehicle to continue resting.

Ankle sprains
Ankle sprains

How to tape up a twisted ankle

Step 1: To tape an unstable ankle, first, wrap a piece of tape completely around the leg about two inches above the ankle bone. This is called the landmark tape.

Step 2: Apply three additional pieces of tape in a U-shape (like a stirrup) to support the foot. Start at the landmark tape, then pull the tape below the foot and up the other side. Cut the tape and repeat twice, overlapping the tape.

Step 3: Apply three additional strips of tape in a J-shape for additional stability. Again, start at the landmark tape on the uninjured side of the leg, pull the tape down below the foot, over the top of the foot and secure back where you started the J-shape. Repeat this two more times, overlapping the tape.

Step 4: Apply athletic tape in a figure-eight. Start where the J-shape begins. Pull the tape below the foot, up the opposite side of the foot, over the top and around the back of the ankle, then over the top again and attach. Repeat this two additional times, overlapping the tape.  Ensure that the injured person’s toes are pink, can wiggle, and they can feel them. This is known as “CMS” – circulation, motor, sensory.

lateral ankle sprain
lateral ankle sprain

When comfortable, walk out slowly, and seek additional medical treatment if needed. If the foot is not too swollen, the shoe can be worn for the walk out.

Again, this is an activity you can practice at home (while safe and calm) before ever having to use these skills out in a real-life situation. Practicing taping an ankle will give your kids confidence to know exactly what to do in case the situation ever arises.

Some people with sports injury may prefer deep soft tissue work so our Chiropractor at Kings Park Chiropractic also works with a massage therapist to provide remedial and sports massage service.  Soft tissue mobilisation, TENS and Cupping combined with spinal manipulation can Pregnant women during pregnancy may suffer from lower back pain and leg pain varying from mild to severe level.

If you are looking for pain relief from Chiropractic care, definitely our chiropractor and massage therapist at Kings Park Chiropractic can help you.

Kings Park Chiropractic, We offer allied health services since 2018, We offer various Chiropractic Disciplines. Our team is highly-trained and experienced.

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