Healing Sprained Ligaments

Yes, therapists get injured as well and we often go through the same steps that we ask clients to take. Here is the step by step of how I am healing 3 sprained ankle ligaments, and would suggest to clients as a plan, for between visits.

I couldn't resist stopping to hike through these amazing areas of the Rocky Mountains.

After my recent visit to see Calgary clients I drove through the Rockies to Jasper. I hadn't planned on stopping to hike but the stunning natural terrain beckoned. 

Stepping over some rocky formations I began to fall but caught myself with a twist of the back and hips, a jerk of the neck, feet and knees. 

I felt some tightness in my back and hips almost right away, but everything else seemed intact so I began to hike back to my car. The next day things were quite a bit worse.

Luckily I had an appointment 2 days later with my own Massage Therapist to help ease the back, hip and knee strain and begin the rehab process for the 3 ligaments that I sprained in my ankle.

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First step was regular icing to reduce the swelling along the top of the foot and around the ankle. I iced 3 or 4 times a day for the first two days, and also kept my foot elevated.

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Next and ongoing for a few days was keeping any weight off the ankle. This was a real challenge for an active person like myself AND meant I couldn't work for a few days. BUT I have seen and treated the results of those clients who didn't take the time and have long term issues from old injuries

After a day or two, after any icing, when the swelling was reduced I began gentle stretches to help those ligaments heal. Only stretching to the point of sensation and stopping if I felt pain. I'm just at the point of increasing stretching to 3 times a week as the pain is begining to decrease.

Turning the ankle to bring the inside of the foot in and up

Turning the ankle to bring the outside of the foot out and up

Flexing the toes up towards the leg adding a stretch to the ankle

Pointing the toes for a stretch from the ankle and across the top of the foot

Ankle circles in both directions

Gentle stretches were also followed by Self Massage to the ankle areas and top of the foot to break up any adhesions, help reduce swelling and pain. I suspect I have another 5 to 7 days of rehab to go.

Not ignoring the other parts I twisted and jerked I have kept up with daily yoga stretches to ensure they stay loose and flexible, along with daily epsom salt baths.

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Tomorrow I will head out for a short walk to see how things are holding up. Always listening to how my body is responding to each of these steps on the road to healing.