Tips for Preventing Ankle Sprains

Tips for Preventing Ankle Sprains

Ankle sprains are some of the most common and painful orthopedic injuries. But you can prevent ankle sprains if you’re careful! Learn how.

Ankle sprains make up some of the most common orthopedic injuries. In fact, one study estimated that 2 million people suffer severe ankle sprains each year. The injury frequently occurs during athletic workouts, such as basketball or tennis, but it isn’t limited to just that. You can easily sprain your ankle during everyday activities due to anything from a slip on a sidewalk to running up stairs where you wrench the joint into an unnatural position. Read on to learn more about ankle sprains and how to prevent them.

What Are Ankle Sprains?

While you may think that ankle sprains are related to the bones in your leg, they actually have to do with the ligaments that connect the bones in your ankle and give your joint stability. When you twist or jerk your ankle out of its normal position, the ligaments may slightly tear or completely rupture, leading to an ankle sprain and pain when you place your weight on your foot. Other common symptoms include swelling and bruising as well as a limited range of motion in the ankle.

While ankle sprains are typically not the most serious orthopedic injury, they can have serious consequences if you aren’t careful. At the very least, ankle sprains are painful and can severely restrict your mobility. The best way to deal with those symptoms is to take precautions to prevent a sprain in the first place.

6 Ways to Prevent Ankle Sprains

Improve Your Balance. Most ankle sprains occur because you lose balance. A simple way to improve your balance is by standing on one foot as you do routine activities, like brushing your teeth or when exercising your upper body. Make sure to do this on both legs!

Strengthen Your Ankles. As you concentrate on building up your leg muscles, it’s easy to neglect your ankle muscles. Tone your ankle muscles using a resistance band tied in a large loop. With the band, sit in a chair and place one end of the loop around the leg of a heavy, stable chair or table. Loop the other end around your foot. Move your ankle out and up, and then in and up, always keeping the band tight. Another exercise to try is to keep the band looped over your foot and press your foot down against the resistance of the rubble band, keeping your heel on the floor. The action is similar to pedaling the accelerator of your car.

Stretch Your Ankles. Make sure to stretch your ankles before you exercise. To give your ankles a good flex, lean your hands against a wall or table, keeping your back leg straight and your front leg bent. As you lean forward, keep your heel on the floor until you feel a stretch in your back leg. Hold for 15 to 30 seconds. Then, bend your back leg slightly and stretch for 15 to 30 seconds with both heels on the floor.

Tape Your Ankle. To give your ankle extra support, tape it with athletic tape if you’re at risk of a sprain. A physical therapist or trainer can show you the proper way to tape your ankle. Or, you can use an ankle brace. Today’s ankle braces allow for more mobility, so you can choose one that is comfortable and supportive. It’s particularly good to tape or brace your ankle if you’ve strained it to prevent the strain from becoming a full sprain.

Wear the Right Shoes. If you’re exercising or playing a sport, choose shoes that provide support while not being too restrictive. High-top shoes are often touted as a way to prevent ankle sprains — and they can be helpful — but some studies suggest they are not strong enough to support the ankle if the ligament is severely wrenched out of place. If you’re curious what shoes are best, talk to your orthopedist.

Watch Where You’re Walking. Most ankle sprains happen when you’re simply walking, especially when traversing uneven or slippery surfaces. Tread carefully and watch where you step so you don’t lose your balance.

Treating Ankle Sprains

Ankle sprains respond well to conservative methods. Treatments and the length of the treatment depend on the severity of the sprain. Mild sprains usually resolve in two weeks. More severe sprains may take longer to heal.

For ankle sprains, the first line of treatment is the RICE method: Rest, Icing, Compression, and Elevation. Working together, these actions should reduce pain and swelling. Over-the-counter pain medications can reduce the discomfort, as well.

If your ankle is painful, you should try to take as much weight off of it as possible. That may mean using crutches for a while. When the pain subsides, a physical therapy program designed to strengthen the ankle muscles, restore range of motion, and improve flexibility and stability is the recommended course of treatment.

Surgery is reserved only for cases of severe tears that don’t respond to conservative treatments. A surgeon can stabilize the ankle by reconstructing the ligament from other ligaments or tendons, but that is not typically recommended for ankle sprains.

Start Treating Your Ankle Sprains Today

At Comprehensive Orthopaedics, we treat a variety of orthopedic problems, including ankle sprains. We provide the latest in diagnostic techniques and will offer you several treatment options, from conservative methods like physical therapy to surgery, if necessary. Contact us today for a consultation.

Busted Ankle? What’s Better, a Cast or Brace?

Busted Ankle? What’s Better, a Cast or Brace?

Modern, flexible boots may be just as good as old-school plaster casts when it comes to treating broken ankles, new research suggests.

Often related to sports, traffic accidents or falls, broken ankles can be simple breaks in one bone or more complicated fractures that involve several bones, according to the American Academy of Orthopaedic Surgeons. Ankle fractures don’t always require surgery, but most folks will need to keep their foot immobilized in a cast or removable boot for around six weeks so bones can heal.

And people in the new study reported similar levels of pain and function after 16 weeks whether they received a cast or a removable boot to treat their ankle fracture.

“Keeping the broken ankle rigidly still in a cast is no better than allowing it to move,” said study author Rebecca Kearney, a professor of trauma and orthopedic rehabilitation at the University of Warwick in Coventry, United Kingdom.

Many people prefer the brace, she said. “Functional braces can be removed to allow early movement and for patients to look after their skin and basic hygiene,” she noted. By contrast, casts are rigid and can cause stiff joints and weakened muscles.

As part of the trial, about 670 people with broken ankles received a below-the-knee cast or a removable brace. People who got a brace were told how and when to remove the boot and asked to perform ankle strengthening exercises.

After about four months of follow-up, patients were asked about their pain when walking, climbing stairs, running, jumping and squatting as well as stiffness, swelling and use of any support devices. Their answers were combined into the Olerud Molander Ankle Score.

The bottom line? There was no difference in scores between the two groups. “When choosing a cast or brace, you need to consider patient preference and cost,” Kearney said.

The study was published online July 6 in the BMJ.

Dr. Andrew Elliott is a foot and ankle surgeon at the Hospital for Special Surgery in New York City. He said there are merits to both casts and removable boots when treating a broken ankle.

“It winds up being a discussion between the patient and surgeon as to what they feel is the best course of treatment,” said Elliott, who had no ties to the new research.

The new study did show that those people who received boots were more likely to develop an infection and/or need further surgery, but it was not designed to look at these issues specifically so no conclusions can be drawn. It does make sense though, he said.

“These wounds can occur with early motion, and the boot doesn’t fit as snuggly as a cast so you can develop microtraumas and wound issues,” Elliott explained.

More information

The American Academy of Orthopaedic Surgeons offers more on how to treat a broken ankle.

SOURCES: Rebecca Kearney, PhD, professor, trauma and orthopedic rehabilitation, associate director, Warwick Clinical Trials Unit, University of Warwick, Coventry, United Kingdom; Andrew Elliott, MD, foot and ankle surgeon, Hospital for Special Surgery, New York City; BMJ, July 6, 2021, online

Copyright ©2021 HealthDay. All rights reserved.
How to Tell the Difference Between an Ankle Fracture and an Ankle Sprain

How to Tell the Difference Between an Ankle Fracture and an Ankle Sprain

Do you have an ankle sprain or an ankle fracture? Learn how to spot the signs for each condition.

Considering how much weight our ankles carry and the mobility this hard-working joint provides, it’s not surprising that ankle sprains and fractures are quite common. Sports injuries, car accidents, and bad falls can wrench the ankle joint out of alignment and result in either a fracture or a sprain. But how do you know which one it is?

Severe pain, swelling, and impaired mobility all indicate significant ankle trauma. An orthopedic specialist can determine with an X-Ray or other imaging tests whether your ankle is sprained or broken. But before you book your appointment, here are some clues as to which injury you may have suffered.

Ankle Sprain Vs. Fracture

Both injuries cause similar symptoms — pain, swelling, and an inability to put weight on the joint. At the same time, there are some key differences. It’s important to know these differences and get a quick diagnosis so you can receive the proper treatment.

Ankle Fracture. Your ankle consists of three main bones: the tibia (shinbone), fibula (lower leg), and the ankle bone (talus). All three join together at the ankle to give the joint its wide range of motion. Ankle fractures occur most often due to a car accident or a severe fall that breaks or chips one or all three bones. A swollen, painful ankle is a sign of an ankle fracture, particularly if the area over the ankle bone is tender to the touch. If you’ve fractured your ankle, you may also experience numbness in your toes and notice your ankle appears misshapen. An ankle fracture is usually accompanied by a cracking sound.

Ankle Sprain. Holding the ankle bones together is a network of flexible but strong ligaments. When those ligaments are stretched or twisted beyond their normal range of motion, they can become strained, partially torn, or completely torn. Soreness, tenderness, bruising, swelling, stiffness, and pain when trying to put weight on the ankle are signs of an ankle sprain. Depending on the severity of the sprain, you may hear a popping sound, although in most cases there is no discernable sound. If you feel pain when you touch the soft part of the ankle, it’s most likely a sprain.

How to Treat Ankle Fractures and Sprains

An immediate diagnosis of either a sprain or fracture prevents the injury from worsening and doing more damage to the ligaments or bones. Do not delay treatment if you think you’ve broken your ankle, or your ankle sprain doesn’t improve in a day or two.

Treatment for an ankle sprain begins with the PRICE method: Protecting the ankle from further harm, Rest, Ice, Compression, and Elevation. You may need to wear to a brace to support the ankle and use crutches to take weight off the joint as you heal. Over-the-counter pain medications can alleviate the discomfort. Mild sprains clear up in about two weeks, but it may take longer for more significant sprains to heal. Surgery is not recommended unless there is a severe ligament tear. Physical therapy can also help restore flexibility and range of motion to the joint.

How an ankle fracture is treated depends on whether the bone is stable — meaning it’s broken but not out of alignment — or knocked out of place. A stable fracture can heal in about six weeks immobilized in a cast. If the bones are shattered into small bits and/or out of place, surgery may be necessary to attach the bones together with plates, screws, rods, or wires in a procedure known as reduction. Similar to ankle sprains, treatments for fractures include PRICE, taping around the ankle or a boot to stabilize the joint, crutches while walking to reduce pressure on the ankle, and physical therapy to strengthen and increase flexibility in the joint.

Treat Your Ankle at Comprehensive Orthopaedics

Ankle injuries can be especially debilitating. Fortunately, the physicians at Comprehensive Orthopaedics have years of experience in diagnosing and treating orthopedic injuries like ankle sprains and fractures. We use the latest equipment and techniques to quickly heal your ankle. Contact us today to set up an appointment.

Health Tip: Joint Popping and Cracking

Health Tip: Joint Popping and Cracking

(HealthDay News) — Most people have popping and cracking of their joints, especially as they age.

Though the reasons behind these sounds are unclear, doctors think they may be caused by ligaments stretching and releasing, or the compression of nitrogen bubbles.

Usually, the phenomenon doesn’t need treatment. However, if these sounds are accompanied by swelling and pain, seeing a doctor is recommended, says Johns Hopkins Medicine.

Copyright ©2017 HealthDay. All rights reserved.
How to Prevent Ankle Injuries

How to Prevent Ankle Injuries

Ankle injuries can keep you from enjoying the activities you love. If you participate in any of these sports or athletic activities that put players at a higher risk of damaging the joint, here are the steps you can take to avoid getting hurt.

For many athletes, ankle injuries are a common cause for concern. While most sprains can heal in less than two months through rest, icing, and bracing, that still means time off from playing sports and enjoying other aspects of an active lifestyle.

In addition to the pain and discomfort they cause, sprains can put you at risk for developing more serious conditions. Even after they heal, they can leave the ankle weaker and more prone to dislocations, fractures, or osteochondral defects formed by cracks in the cartilage.

Whether you’ve had sprains before or simply want to avoid this painful condition, careful prevention is key to maintaining your health and continuing to enjoy your favorite sports. Here’s what it takes to avoid ankle injuries while playing soccer, running, and more.

SOCCER

In sports and in life, it’s a good idea to look before you leap. Aside from being on the receiving end of an unexpected slide tackle, the most common way to sprain your ankle is jumping — perhaps for a contested header — and landing badly. If you jump in a crowded area, spare some attention to where you touch down. While in competitive leagues it’s expected that you go for every ball you can, weekend warriors might exercise some caution and avoid risky jumps.

Soccer is a sport of quick acceleration, and the rapid directional changes it requires can also cause ankle injuries. Preemptive balance training can help you avoid sustaining any damage. This training consists of exercises like standing on one foot with your other ankle behind your back, catching and throwing a ball while on one foot, and one-legged squats.

BASKETBALL

As much as fans and announcers talk about “ankle-breaking” ball handling, the main cause of ankle injuries in basketball is actually rebounds. Be careful of risky leaps, whether it’s a heavily covered jump shot or a battle at the rim. Similar to soccer, landing on an uneven surface after a jump causes the most problems. So if the area is too congested, don’t be afraid to fall.

In addition, the stiff floor and rapid pivots of basketball are a recipe for ankle strain. Basketball shoes are designed with this in mind, so someone playing on a competitive team can take comfort in that layer of ankle protection. However, if you’re playing a pickup game in a regular pair of sneakers, watch out for quick stops and turns.

FOOTBALL

In any sport, it’s important to know your risks — and in football, those can vary by position. The causes of injury for a lineman are going to be different from those for a receiver or defensive back. For open-field positions that make rapid cuts and go up for the ball, the primary risk is landing unevenly. For those closer to the line of scrimmage, the bigger worry is getting forced into an unnatural position by the weight of a pileup.

Football is a contact sport, so some risks must be accepted. Still, a consistent stretching and strengthening regimen can go a long way. Jumping and skipping exercises can both strengthen the ankle and prepare it to absorb the impact of hitting the ground with force. Band exercises are useful for stretching your ankle beyond the normal pressures of practice, and could make all the difference if your foot ends up lodged at an awkward angle.

DANCE

Dancing is rigorous exercise, and ballet in particular puts the ankles under intense strain. As you learn new routines, it’s vital to gradually strengthen and work up to moves that force your feet into more difficult contortions. It is also important to strike a balance between mastering a move and overworking the muscles of the foot.

In what is already a standard practice, wrapping satin shoe ribbons around the ankle while dancing en pointe will help keep the foot stable in this elongated, high-pressure position. Although less research has been done on other forms of dance, proper warm-up, strengthening, and stretching have all proven helpful for injury prevention among ballet dancers.

RUNNING

Beyond buying sturdy shoes, choosing the right surface is key to safe running. By sticking to flat surfaces, you can decrease the risk of rolling your ankle. If you prefer running trails, then make sure not to lose sight of the changes in terrain. While some ankle injuries come from missteps and twists, others can stem from repetitive pounding. When you start to feel consistent pain, it’s time to take a break. Stretching before and after running sessions is also useful.

If you’re suffering from an ankle injury, consult an orthopedic specialist to learn about your treatment options. At Comprehensive Orthopaedics, our team of ankle specialists —Dr. Engel,  Dr. Nute and Dr. Lasee — have helped countless patients get back on their feet and return to the activities they enjoy. Contact us today to take your first step on the road to recovery.

Tendinitis

Tendinitis

Tendonitis can affect anybody, from office workers to athletes. Here’s how to keep your symptoms under control.

Tendonitis is a common problem, affecting athletes, office workers, and musicians alike. Indeed, it can affect almost any part of the body, though it’s most common in the tendons of the shoulders, elbows, wrists, and knees. Some of the most frequent types include patellar tendinitis (or “jumper’s knee”), lateral epicondylitis in the elbow (or “tennis elbow”), and Achilles tendinitis.

As common as it is, however, tendonitis can be a debilitating condition, creating chronic pain and greatly restricting the patient’s range of motion. Fortunately, some basic knowledge of its common causes and symptoms can help you seek relief from this condition.

CAUSES AND SYMPTOMS OF TENDONITIS

Tendons are strands of elastic fibrous tissue that connect muscles to bones, providing stability to the joints and enabling a free range of motion. Any tendon in the body can become inflamed or irritated, causing pain, tenderness, and swelling in the affected tissue.

The most common cause of tendonitis is prolonged stress or gradual wear caused by repetitive movements, though it can also be caused by sudden trauma. As a result, most people develop tendonitis while performing their jobs, enjoying hobbies that rely on a specific joint, or playing sports A typist, for example, is most likely to have tendonitis in the wrist, while weightlifters may suffer from biceps tendinitis. Aging also increases the likelihood of developing tendonitis, since tendons become less flexible with age.

TREATMENT FOR TENDONITIS

The severity of tendonitis can vary greatly depending on the specific cause of the inflammation and the particular tendon affected. Most cases of tendonitis, however, can be successfully treated without surgery. Some of the most common courses of treatment include:

  • Resting the affected area
  • Avoiding activities that cause flare-ups or increased pain
  • Taking over the counter anti-inflammatories like Advil or Aleve
  • Physical Therapy
  • Cortisone Injections

If your tendonitis does not respond to these conservative treatments, the inflamed tendon may need to be repaired with a minimally invasive surgery. During the procedure, your surgeon will mend any tears in the tendon and remove any permanently damaged tissue.

Since tendonitis is an injury that often results from overuse, the best treatment in many cases is simply to refrain from using the joint in question. Some effective preventative measures include stretching before exercise, wearing protective braces, using proper technique when lifting, and always maintaining correct posture.

Whether you suffer from tennis elbow or jumper’s knee, our team at New York Bone and Joint can help. With decades of combined experience in treating injured tendons, our specialists are able to provide comprehensive assistance at every stage of the process, from identifying the source of the problem to crafting a personalized treatment plan. If you worry that you may have tendonitis, contact us today to schedule a consultation.

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