If you’ve ever rolled your ankle or injured your ligaments in anyways, then you may be very familiar with the pain and discomfort associated with the injury. In an average situation, an ankle sprain doesn’t have to be a major cause for concern because they heal fairly quickly and can be back to normal in as little as three weeks. The most important step, however, is that the issue is addressed immediately and cared for properly. At RxWellness Spine & Health in Rockville, we provide excellent chiropractic care for rolled ankles, which can help you see major improvements with your injured ankle and your overall health.
Different Types of a Rolled Ankle
Rolled ankles can occur during high-impact sports activities or a misstep while walking down a flight of stairs. They can happen to anyone and can be extremely painful. The good news is that with proper care, they can almost always be healed within a few weeks. The most common type of ankle sprains are lateral sprains or inversions, followed by a medial sprain or eversion, and then high ankle sprains which are rotational and can affect all the ligaments in the ankle.
Inversion: Occur when you roll your foot outward and feel the pain focused on the outside of the ankle.
Eversion: This occurs when you roll your foot inward and feel the pain focused on the inside of the ankle.
High Ankle sprains: This is a rotational injury that is characterized by all the ligaments being affected.
Chiropractic care is the best form of preventative care against rolled ankles because it focuses not only on caring for the affected ankle and the injured ligaments, but the complete alignment of the body and how it could be contributing to instability that is affecting the ankle. However, if you are currently between chiropractic appointments, there are a variety of things you could do to prevent a rolled ankle or re-sprain of an old injury in the future.
- Stretch the ankle
- You can develop a simple mobility routine that focuses on flexibility and mobility that you can do to maintain the muscles in your ankle.
- Strengthen the ankle
- You can achieve this by tracking your steps and doing a lot of walking. You can also practice resistance training with a towel. Just put the towel on your foot and move it in and out, and up and down.
- Brace the ankle
- If you are planning to do some extraneous activity, like playing football or moving furniture, then you should consider bracing the ankle to stabilize it. You should especially do this if you know you have issues with ankle instability.
Accidents can happen anytime and to anyone, so there is no guaranteed prevention against a rolled ankle, but stretching, strengthening, bracing, and preparing the ankles especially before intense activity are great habits to form for long-term ankle health. These preventative measures also complement chiropractic care very well and set you up for healthy ankles.
While working out and training, most people hardly pay attention to balancing and working on their sense of proprioception, however, there are studies that suggest working on your balance can help prevent ankle re-injury. The evidence shows that there is a possibility that balance training can reduce the risk of falls in older adults, women with low bone mass, and help to improve stability after a stroke. More research is needed, however, to make a more conclusive claim, but the findings suggest that improving balance offers major benefits to ankle stability.
Some activities that are very useful for effective balance training include:
- Standing on one leg and closing your eyes while holding the stance for 30sec
- Use a half balance ball, standing on one leg, and then the other. When you are ready, practice the same exercise with your eyes close.
- Use a foam pillow and practice balancing on one leg then the other.
Chiropractic Care for Rolled Ankles
The bones in the foot will generally shift out of alignment when you roll your ankle, so working with a chiropractor can help realign them in their proper position. Other areas of the body, like a misaligned hip, can contribute to your legs being uneven, which can affect your ankles and make them more susceptible to sprain. Working with the qualified chiropractors at RxWellness Rockville will provide a more complete and comprehensive quality of care that treats the whole problem.
RxWellness and Rolled Ankles
At RxWellness Spine & Health in Rockville, we offer a very customized approach to chiropractic care. On your initial visit, the doctor will take some x rays to see what is going on with your ankle and how other areas of your body may be affecting it. They will be checking your alignment, posture, and muscles to see how your ankle is moving and determine how they can help it move better. The consultation will help the doctor create a personalized care plan that will help you see the most improvement in the shortest possible time frame.
If you rolled your ankles playing intense sports or moving into your new place, then chiropractic care helps you find the most relief through a customized treatment plan. Chiropractic care for rolled ankles at RxWellness Spine & Health in Rockville can guide you through your recovery process in the most efficient way. If you have never rolled your ankle, working with a qualified professional can help keep your ankle in the best possible shape to avoid injury. If you have any questions or want to book a consultation, give us a call at (240) 556-5721 or book an appointment online.