Rolled your ankle for the third time this yr? Listed below are some concerns.
Probably the most widespread decrease extremity accidents I encounter in my clinic and on the crag is the great, previous ankle sprain. By definition, a sprain is an harm to the ligaments that join two bones collectively. As youngsters, many people most likely skilled an ankle sprain enjoying some type of workforce sport. Odds are, your coach slapped some tape on there and despatched you again onto the sphere. Ankle accidents in climbing usually happen because of a wall-collision fall whereas lead climbing, a floor fall whereas bouldering (in case your belay sucks…whereas lead climbing), or rolling an ankle whereas approaching the crag. Whatever the mechanism of harm, an untreated ankle sprain can result in problems together with power ankle ache and instability. Ache from an ankle sprain also can masks different accidents like fractures to the foot and ankle bones.
Earlier than eager about rehabbing your ankle sprain, the very first thing to do is decide if that you must have an X-ray to rule out fracture. As clinicians, we use standards referred to as the “Ottawa Ankle Guidelines” to resolve if imaging is warranted. Beneath is an infographic explaining the factors; nonetheless, when you are uncertain when you may need a fracture, it’s at all times finest to seek the advice of with a medical skilled.
Should you don’t meet these standards for a picture, the subsequent step following an ankle sprain is “POLICE”. This new acronym replaces the previous “RICE” technique of Relaxation, Ice, Compression, and Elevation. The largest change between “RICE” and “POLICE” is the shift towards early, protected loading as famous within the chart beneath. Use “POLICE” to cut back ache and enhance mobility within the ankle early on in your restoration!
Keep tuned for Half 2 of this ankle sequence for extra info on learn how to strengthen your ankles, enhance your stability, and scale back the danger of power ankle ache following an harm.