28d • General discussion
Ankle sprains convo w/Jesse
Happy Friday! Another chat with Jesse today - this one about ankle sprains.
Mini summary:
-Ankle sprains are common and often recur because proprioception, ankle mobility, and strength are not fully restored; prior sprain is the biggest risk factor.
-Move beyond prolonged RICE toward early, tolerable weight-bearing, then rebuild dorsiflexion, calf/peroneal strength, balance, plyometrics, and graded running - especially before technical trails.
Also discussed are the Ottawa Ankle Rules to rule out a fracture after an ankle sprain. If negative, generally movement of the ankle and early loading help to speed recovery (not pushing beyond mild pain). Attached graphic from: https://www.roshreview.com/blog/rapid-review-ottawa-ankle-rules/
Also discussed was how PEACE & LOVE is preferred over RICE for acute injuries. Attached graphic from https://beyond-physio.com/peace-love-injury-recovery/
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Ankle sprains convo w/Jesse
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