How To Prevent Ankle Sprain Re-Injury

Ankle sprains are one of the most common injuries in sports and recreational activities. Injuries to an ankle account for 10 – 30% of all athletic injuries and ankle sprains themselves comprise of 70% or more of these ankle injuries (Kobayashi, Kazuyoshi & Gamada 2014). Ankle sprains most commonly occur during sport but can also occur through slips, trips and falls.

The highest risk factor for an ankle sprain is a previous ankle injury. The ankle sprain recurrence rate is high, therefore symptoms can often persist. After 6.5 years of follow-up among athletes with ankle sprain, 5% had to change and 4% had to stop their sport activities due to residual symptoms. Similarly, among non athletes with ankle sprain, 6% were unable to continue their previous occupation and 15% required external support to continue (Kobayashi, Kazuyoshi & Gamada 2014).

Re-spraining of ankle joints can lead to Chronic Ankle Instability (CAI). CAI is based on a history of multiple sprains and repeated episodes of an unstable feeling or giving way (Kobayashi, Kazuyoshi & Gamada 2014). Whilst strengthening exercises are important in order to build functional strength back into the ankle there is something else that is just as important that we need to work on; proprioception.

What Is Proprioception?

Proprioception is the perception or awareness of the position and movement of the body. When we injure the soft tissue, during an ankle sprain for example, the receptors that feed the brain proprioceptive information are damaged. When these receptors are damaged we have that feeling of instability. Due to the fact that these receptors are now turned off there is a higher chance of re-injury. Therefore we need to turn these receptors back on and work on improving our proprioception.

How Can I Change My Proprioception?

Single leg stands are the best exercise for proprioception:

  • Start with 30 seconds eyes open
  • Then move to 30 seconds eyes closed
  • Then move to 30 seconds balancing on a wobble board.
  • Once you have mastered this simple exercise here is another one to keep you progressing.

 

When we are rehabilitating an ankle sprain single leg stands are one of the most important aspects of rehab and by working on this damaged proprioception we are giving ourselves the best chance of preventing re-injury.

Our team at Boost all deal with proprioception rehabilitation. Depending on your needs you may want to see a Podiatrist, Physiotherapist or Myotherapist. Call our team or book online today and let us help you get back to keeping active and happy.

What our clients are saying about us

Bree BrittBree Britt
05:41 22 May 24
Mehar was fabulous! Not only was she warm, welcoming and funny, but professional and thorough.From the moment I walked in I felt well supported. She was able to identify what was going on, factoring in older ailments, and provide me with a treatment plan and options.Her focus was on sustainable changes and support moving forward, and I had a written plan and clear explanations and clarifications on everything. I never felt like she was encouraging me to need to come back unnecessarily.It took a few visits, and each time was met with the same warmth and professionalism. I got consistent progress and feel so much better now, even though it's a few months on from when I last saw her.It's very clear she is wonderful at what she does, thinks about the whole person and I would definitely recommend her to others considering needing podiatry support.
Rose StewartRose Stewart
02:32 14 May 24
The whole client therapist experience has been amazing. My Myotherapist provided me with a detailed plan to ensure my progress to meet my goals as well as addressing my issues of pain.Each follow up session is reviewed, discussed and any changes added/deleted or modified.The timely reminders and follow up from the clinic and experience with the Client Experience Officers have been always polite and friendly.
Patrick MonahanPatrick Monahan
00:37 13 May 24
Mehar Sandhu has been an absolute delight. She is very professional in her treatment and most personable and friendly to deal with.
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03:13 10 May 24
Ezyk ArtistEzyk Artist
00:07 19 Apr 24
I've been coming here exclusively since my first consultation. I've had constant shoulder and arm pain from my line of work; the exercises my physio, Carina provided are easy to remember, not time consuming and super effective!Bonus: the space feels super clean and calming - highly recommend coming here
Natasha KhongNatasha Khong
23:58 22 Mar 24
I had a great experience here. The gym was well equipped and the atmosphere of the clinic was amazing. I had Carina, who was very knowledgeable about my injury and helped construct a great solution plan! Her manner was beautiful and she had great energy. Definitely recommend!
Annabel ChandlerAnnabel Chandler
20:28 14 Mar 24
I’ve been seeing Talia for a few weeks now for treatment on my shoulder bursitis. From day 1 she was great! She explained everything about my condition to me and what she wanted to do which helped me visualise my own recovery. Could not recommend her enough.
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