What to do when you sprain or roll your ankle. And it’s NOT RICE!

I am Dr. Heather Moore. Tonight we’re going to talk about what to
do when you roll or sprain your ankle. This is a really common thing that happens
and a lot of times I see crutches and air casts involved and that’s really more of a
detriment than it is anything that’s helpful. So one of the things that we’ve been taught
since we were little is when you sprain your ankle you rice it you rest it, ice it compress
it and elevate it which is not a bad thing to do especially if it’s a grade 4 sprain. It’s really really painful and one of those
it was horrific. But you know you kind of feel like your ankle
is broken most of the time it’s just a sprain while resting it, icing it compressing and
elevating it is good. It’s not the answer totally. So when you are rolling while your ankle chances
are you’re not just going to be able to head to the couch lay down and put some ice on
it now if you’re on the athletic field maybe you can do that and that’s great for the first
15 minutes go ahead and do that. But when we get into crutches and air casts
it’s really detrimental to actually use those things. So it beats limping I understand that but
what you want to do is you want to get weight on it as soon as possible. And I know it’s the last thing you want to
do when I’ve had one of the worst sprains ever. But the worst thing you can do is just kind
of limp around or hobble around on it without putting weight on it. It’s actually going to cause things to not
heal properly and take longer to heal. So what you want to do is you want to make
sure that first off is nothings broken or torn because then that does require a boot
or a cast or some crutches. So in those events. Yes. I’m just talking about a roll or a sprain
of an ankle. The doctors that you sprained your ankle air
cast is not necessarily for you. Crutches are not necessarily for you you want
to get back to moving as quickly as possible. So I’m going to take you through a couple
of things you can do right away. And these are going to be painful. I promise you these are going to hurt and
I know that’s horrible to say and nobody wants to hear that but this is going to one help
you recover 100 times faster to help you actually recover in a manner that’s going to not cause
compensation or further issues down the road. And three it’s going to allow you to walk. OK. So what you want to do is any time you roll
your ankle you do want to put that RICE on that RICE on the rest ice compression elevation
15 minutes and you can do that a couple of times during the day. Most of us live in the real world. And we have to be up and moving so kind of
you know a lot of people like to do this when they have the ankle sprain and they’re barely
putting weight on it. They’re walking on their tippy toe. So the first thing you want to do is you want
to get your foot flat. All right. So depending on how intense the sprain is
this may be the last thing you want to do and you might want to you know you’re just
going to want to do this. And barely put any weight on it. So this may be enough of an activity for you
just putting a little bit weight on it with the foot flat. All right. So I recommend standing at a counter or something
you can hold on to. So if you need that extra support you’re able
to do that. So all you’re going to do is you’re going
to start like this and you’re going to shift as much weight over as you can. Now in the beginning after you sprain your
ankle and is really fresh just putting a little bit on it maybe not just the touch of the
floor maybe enough you may get pain just with having some weight all the way through your
foot. That’s OK. All right. You just sprained your ankle It’s not going
to feel great. You want to just put as much weight as you
can until you’re basically standing on that ankle again. This may take two days in order for you to
be able to shift it back and forth where it is nice and easy. OK. Was not horribly painful the more you do this
the better the quicker it’s going to come back. All right. You are going to feel pain OK well you don’t
want to do it was like grab onto the counter and kind of prop yourself up and then do a
little bit of this where you’re like trying to lift your leg up. OK. That’s not OK. You want to have your hands on the counter
and you just want to start by placing some gentle weight on there. Nice and easy. Again it could just be the here placement
of your foot on the ground. That’s going to cause you to have a little
bit of pain and that’s OK. Start there. The next thing you’re going to want to do
is you’re gonna take that and you’re gonna kind of step it up a notch. You’re going to put that ankle that you roll
in behind and you’re in actually start to kind of push off. So you’re gonna simulate walking again. A lot of times when people spring your ankle
This is how they walk right after they’re through the initial like hobbling stage. Then we get the flat footed like Frankenstein
walk. OK. Where they’re not really able to push off. This is going to cause issues. So you want to make sure that as you walk
you’re working on pushing off. So the next exercises you’re gonna do is you’re
gonna put that weight as much weight as you can and then come forward. Now you can do this simultaneously with the
other one so you can go from weight bearing weight shifting back and forth and then you
can just kind of turn in and start to push off that toe. All right. So all I’m doing is is pushing off onto the
toe putting all the weight in the heel pushing off onto the toe getting that foot ready to
push off and getting ready to walk normally. One of the things that you do want to do when
you have a sprained ankle is you want to walk slower. And I know it goes without saying there’s
so many people are just kind of hobbling along but you want to walk as slow as you possibly
can in order to have a normal gait. Now I get right off the bat. That’s not going to happen. OK. But the more you’re doing this and the more
you’re hobbling and the more you’re on your toe the worse it is the worse you’re making
back issues that may not even have been there before. Worse the worse you’re making ankle injury
is the worse making me injuries worse. OK so even if you’re walking as slow as a
snail you want to make sure that you’re trying to get as normal gait as possible. That’s really important after you spring your
ankle is trying to get back to that normal walking as soon as possible. The longer you stay on crutches the more muscle
you lose the more problems that occur. All right. So putting on an air pass putting on crutches
is like oh this could do this for three or four days that really leads to a lot more
problems. It seems like a quick fix it seems like it
should be easy but it’s not OK. And then the final thing you want to do is
after an ankle sprain is you want to come up and actually do some heel raises. OK. Really trying to work that out. But again this is probably done in the beginning
with you holding onto a counter and not having a whole lot of weight on that one leg and
just more putting weight on leg. That’s not sprained I just kind of going up
and down. All right eventually and you can even do this
from a sitting position and just allow your foot to kind of go up and down. That’s going to help with that acceptance
and that push off on your toe. It’s really important that you make sure that
you’re getting everything you’re doing. I mean you can wait in a full weight bearing
partial weight to get that toe to get that foot to get that ankle ready to accept weight
and be able to walk again. Really important especially with rain slippery
conditions on field ankles roll a lot. The more you do these exercises right when
it happens and of course you do want to RICE but the more you’re able to do these exercises
the better. And rice right off the bat is great. Twenty four hours later you can do it a little
bit. Sure. But these exercises become far more vital
right off the bat than if you just do rice at alone.

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