REHAB PROGRAM: COMMON INJURIES - ANKLES
Injuries can be frustrating setbacks in our daily lives, but with proper rehabilitation, we can recover and return to our normal activities. This guide will walk you through the rehabilitation process for some common injuries, and how InsideOut can support you every step of the way.
Ankle Sprain Rehabilitation
Ankle sprains are one of the most common injuries, especially among athletes. The rehabilitation process typically involves three phases:
Acute Phase
In the initial days following an ankle sprain, the focus is on minimising pain and swelling. The PRICE method (Protect, Rest, Ice, Compression, Elevation) is crucial during this phase. Gentle range-of-motion exercises like toe pointing and circles can be introduced. InsideOut's physiotherapists can guide you through proper techniques for these exercises and advise on the use of non-steroidal anti-inflammatory drugs if necessary.
Subacute Phase
As swelling reduces, the goal shifts to improving ankle function and weight-bearing capacity. Exercises like ankle alphabet and resistance band exercises for dorsiflexion, plantar flexion, and inversion/eversion are introduced. Balance training becomes crucial at this stage. InsideOut’s specialised equipment, such as balance boards, can be instrumental in improving your stability and preventing future injuries.
Functional Phase
The final phase focuses on enhancing muscle strength, active stability, and overall mobility. Exercises like heel raises, lateral hops, and agility drills are introduced. InsideOut’s state-of-the-art facilities provide the perfect environment for these more advanced exercises, ensuring you can perform them safely and effectively.
Resistance Band Exercises:
Dorsiflexion: Pull toes toward shin with resistance.
Plantar Flexion: Push foot away from shin against resistance.
Inversion/Eversion: Rotate the ankle inward/outward with the band.
In conclusion, if you are dealing with an ankle sprain, InsideOut is equipped to guide you through every phase of your rehabilitation journey. With state-of-the-art facilities, expert physiotherapists, and personalised care, InsideOut can help you not only recover from your injury but also emerge stronger and more resilient than before.