Tuesday, November 25, 2008

When your ankle rolls, remember RICE

Over the weekend two of my volleyball lady-friends each rolled an ankle. Subsequent Facebook chatter proved that I was not alone in forgetting how to best treat such an injury.

To clarify, a rolled ankle most often occurs when the sole of the foot rolls in towards the body and the exterior ankle is stretched towards the floor. This stretch stresses the ligaments that hold the ankle and the various foot bones in place. However, if treated quickly, this simple injury shouldn’t keep you off the court for long.

Remember: RICERest, Ice, Compression, and Elevation.

While still at the gym (in order of importance versus acronym):
  • Compression: While you are helplessly sitting on the floor DO NOT take off your shoe. The compression of your shoe is containing the swelling. Instead, reach for athletic tape and further bind your shoe and ankle.
  • Elevate: Swelling is caused by a rush of blood to the injury site. To control the blood flow, elevate your foot above your heart by sitting on the floor and placing your foot on a chair.
  • Ice: Any good facility will have ice or ice packs on hand. Place a generous bag of ice around your ankle to help control the swelling.
  • Rest: Sit back and watch others play. Rest for, at least, 20 minutes.
At home:
  • Rest: While you are recovering, refrain for all activities that cause pain or stress to the ankle. Use crutches or a cane until you can put pressure on your foot without causing too much pain.
  • Ice: Place ice on your ankle – not just on the bruising, but around the whole ankle – for 20 minutes, 5 times a day for the first 3 days. Regardless of what anyone tells you, do not apply heat; heat will cause the ankle to visibly and immediately swell.
  • Compression: Wrap a bandage from the base of your toes up to mid-calf using even pressure. The bandage should be snug without restricting circulation; loosen the wrapping if your foot turns blue, hurts, or pulsates.
  • Elevate: Keep your foot elevated and above your heart as often possible, even overnight.
Also, make sure to exercise your ankle between icings and until full range of motion returns. Some gentle stretching exercises include:
  • Point toes up towards your body and away, holding each position a few seconds.
  • Stretch foot inward towards the body, holding for a few seconds.
  • Stretch foot outward away from the body, holding for a few seconds.

The goal is to gently stretch the ankle ligaments each time. For more stretching exercises: www.mckinley.uiuc.edu/Handouts/anklesprain/anklesprain.html

Before you return to the gym, invest in an Active Ankle brace (www.activeankle.com). This brace will protect your weak ankle and provide support during play.

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