Sprined ankel once a year for the last 5yrs...?

Question

Over the weekend I managed to sprain both my ankles while going down some stairs and missing the last 3. But thinking about it I've realized I've managed to badly sprain my ankle(s) about once a year for the last 5 years and have had maybe 3 other incidneces of minor sprains (I say minor cause there was no bruising, minor swelling, minor pain). So my question is...how badly am I in need of an x-ray? and what can I do to strenghten my ankles??

Answer 1

First, if you have pain and inflammation (indicated by swelling, redness, and warmth) you need to utilize RICE (Rest, Ice, Compression, Elevation) and possibly see a doctor if it does not resolve. If your pain persists and is excruciating, you should see a physician and get an XRAY.

Exercises (do not start strengthening until the inlammatory phase -sharp pain, swelling, bruising- has subsided):

Single Leg Stance - practice balancing on one foot for 30 seconds. Keep your weight evenly distributed between the inside and outside of your foot. Increase the challenge by tossing a ball against a wall or with another person for a few minutes.

Heel Raises - Raise up on the balls of your feet and return to the ground. Again, keep your weight evenly distributed between the inside and outside of your feet. Increase the challenge by performing on one foot only or on the edge of a step.

Heel Walk - Walk on your heels only for 1-3 minutes.

Resisted Exercises using Theraband or Free Weights:
Note that The ankle joints move in 4 directions: up (dorsiflexion), down (plantar flexion), in (inversion), and out (eversion).

Purchase some elastic bands from a sport or department store. Attach one end to a sturdy object or have someone hold it for you. Adjust the band so it is secured in the opposite direction of each pull:
1. Dorsiflexion: Pull foot back towards your head.
2. Inversion: Pull foot inwards towards other foot (do not move your knee or hip)
3. Eversion: Pull foot outwards towards other foot (do not move your knee or hip)
4. Plantar Flexion: Perform Heel Raises as stated above.

You could purchase ankle weights (1-10 pounds). Start with 1-2 pounds and lie down with the weight wrapped around your foot.
1. Dorsiflexion: Lie on your back and pull toes toward ceiling
2. Inversion: Lie on the involved side and pull toes toward ceiling
3. Eversion: Lie on the uninvolved side and pull toes toward ceiling
4. Plantar Flexion: Perform Heel Raises as stated above.

Resisted exercises should be performed every other day, 1-2 sets of 15-30 repetitions.

Don't forget to stretch, especially if you wear high heels frequently. Stretch your calves and your hamstrings twice a day, 2-3 repetitions, holding for 20-30 seconds.

Answer 2

once you have a bad sprain to your ankle all of the ligaments aren't as tight as they used to be so that's why sprains are really likely to happen again. so the odds are that it will continually happen. You don't really need an x-ray because they only show bones, but if you go to the Dr they'll probably order one anyways. An MRI shows sot tissue, like ligaments, much better. If it gets bad enough, surgery can repair it. A guy in my class just had reconstructive surgery on his ankle because he had sprained it so many times that all his ligaments were torn. Anyways, i hope you don't have to get surgery. once it feels better try some of these...you can get some theraband from a sporting goods store to do them. http://www.fairview.org/healthlibrary/content/sma_xanklela_art.htm good luck!

Answer 3

I broke my ankle my Sr yr of High School (17 yrs ago). Ever since then, it has been easy to sprain it again. I guess your ligaments never totally heal and your joint is always loose.

Not sure on ways to strengthen it, sorry.