This is part of a year-long series on injury prevention. Part I was on Metatarsal Spread. Please click on the title to view the entire article if you’re viewing this on Facebook.
Many of us can relate to this one and quite a few of us live with weakened ankles on a daily basis. Once a ligament, which connects bone to bone, is stretched, it is permanent. If it is torn in a severe trauma injury and re-attached, then the integrity of the joint may be regained. Otherwise, the ankle becomes much more subject to re-injury and consistent instability.
To treat a sprained or re-sprained ankle the RICE recipe works very well:
1) Get off of it. If you are out hiking this usually means sitting by the trail and taking off your boot. I find that after the initial pain subsides, it is helpful to slowly circle the ankle and flex and point it. When it feels ready to bear weight, proceed to #2 and/or #3.
2) Ice. If you’re hiking and can find a stream or lake, cool the ankle by submersion. Carrying a portable ice pack that becomes cold upon opening is very handy also. If no water, snow or ice pack is available, proceed to #3. Cool for 5-10 minutes at a time. If you’re back home, ice massage is especially effective for an ankle sprain.
3) Wrap. If you already know that you have a bad ankle, an ace wrap or a specifically made ankle brace is helpful along with a boot that provides good ankle support. Apply adhesive tape or an ace wrapped in a figure 8 around the ankle area. Be sure to apply loose enough to allow for good circulation.
4) Elevation. All four steps aid in turning over of the fluids and keeping the swelling to a minimum. Whenever possible, elevate the ankle.
Prevention is equally important especially once you’re ankle stability is compromised.
Here’s a few tips to keep you on the trail:
1) Strengthen surrounding ligaments. This includes the peroneus muscles on the outside of the leg, and anterior tibialis on the front of the leg. Use high repetitions with tubing.
2) Balancing exercises for re-establishing the proprioreceptors. Half domes, one footed bends, balance boards are all favorites. This nerve-muscle communication must be re-established after a sprain or strain for joint stability.
3) Wear boots that support your ankles & use poles.
4) Tape the ankle for extra support and always carry an ace or ankle wrap with you.
Happy Trails!
Scientific research indicates that individual brain states, ranging from sleep to creativity, are marked by combinations of different brain wave frequencies. The frequencies used are very powerful “window frequencies” ranging from the low delta range, associated with sleep and healing, upward through theta, then alpha, and into the very high beta range associated with heightened alertness and cognition.
GET OUTTA THE GYM!
Sure the gym/indoor exercise classes have their place. But let’s face it, the gym is like a fast food fitness diet…..it’s missing some important components of exercise!
Like the rest of our culture, everyone wants the quick fix. Part of the beauty of exercise in it’s more natural form is that it slows us down and gets us closer to nature. For example, hiking, nordic skiing, running or mt. biking outdoors gets us out in the fresh air, natural sunlight, and allows our bodies to move and respond to the terrain. These types of activities can allow our minds to unclutter and take in the natural beauty and peace around us.
With the shortening days of winter upon us and busy life schedules, here’s my challenge to you – include more natural activities in your exercise schedule that are comprised of the following elements:
Happy Trails!