In this article you will learn more about The role of early load management exercises in recovering from ankle sprains.
Content in This Page
Introduction.
Ankle sprains are among the most common sport injuries people suffer from, as they can cause sever pain, swelling and movement limitation. Although it is widely known that rest, immobilization and cold compressions are the way to go after suffering such injury, people tend to neglect incorporating load management exercises early in their rehabilitation program. In this article we would like to explore the importance, benefits and better ways to use load management exercises in recovering from ankle sprains.
What we mean by load management exercises.
Load management refers to the structured and progressive application of physical stress to the injured area. This will help the damaged tissues to progressively improve their strength and resilience. As for ankle sprains, this provides a balance between resting and activity, preventing future similar injuries and leading to optimal recovery.
Why load management exercises.
1- Prevent chronic instability and further injuries.
Without proper rehabilitation, an ankle sprain can lead to chronic instability and recurrent injuries. Load management strengthens the ligaments, muscles, and tendons, restoring stability.(Wagemans et al., 2022).
2-Enance healing.
Controlled exercises stimulate blood flow and tissue repair, accelerating recovery while minimizing stiffness.
3- Improved functionality.
An accelerated exercise protocol during the first week after ankle sprain improved ankle function.(Bleakley et al., 2010).
4- Optimal return to activity and sports.
Early functional rehabilitation of the ankle should include range-of-motion exercises and isometric and isotonic strength-training exercises. In the intermediate stage of rehabilitation, a progression of proprioception-training exercises should be incorporated. Advanced rehabilitation should focus on sport-specific activities to prepare the athlete for return to competition.(Mattacola & Dwyer, 2002).
Types of exercises.
1) Range of motion exercises.
2) Strengthenig exercises.
3) Balance and Proprioception exercises.
4) Functional and sport specific exercises.
General guide for effective load management.
1-Always start gradually by beginning with low-intensity exercises then go up from there.
2- your body is your guide so listen to it carefully, keep away from movements that cause sever sharp pain.
3- Seek professional medical advice for optimal results.
In conclusion.
Load management exercises are essential in ankle sprains recovery, as they not only promote optimal healing but also aid in preventing any future re-injuries. With a well-structured rehabilitation, getting back on the field is only a matter of time.
resources
Bleakley, C. M., O’Connor, S. R., Tully, M. A., Rocke, L. G., Macauley, D. C., Bradbury, I., Keegan, S., & McDonough, S. M. (2010). Effect of accelerated rehabilitation on function after ankle sprain: randomised controlled trial. BMJ, 340(may10 1), c1964-c1964. click here
Mattacola, C. G., & Dwyer, M. K. (2002). Rehabilitation of the Ankle After Acute Sprain or Chronic Instability. J Athl Train, 37(4), 413-429. click here
Wagemans, J., Bleakley, C., Taeymans, J., Schurz, A. P., Kuppens, K., Baur, H., & Vissers, D. (2022). Exercise-based rehabilitation reduces reinjury following acute lateral ankle sprain: A systematic review update with meta-analysis. PLoS One, 17(2), e0262023. here
Pro Tip: The Right Way to Use Ice for Ankle Sprain Recovery
Applying ice to a sprained ankle is one of the most effective ways to reduce swelling and manage pain in the early stages of recovery. Ice helps to constrict blood vessels, minimizing inflammation and promoting healing. For best results, wrap a cold pack or a bag of ice in a thin cloth and apply it to the affected area for 15-20 minutes every 2-3 hours during the first 48 hours after the injury. Avoid placing ice directly on the skin to prevent frostbite. Incorporating this simple step into your recovery routine can complement early load management exercises and help you regain mobility faster.
