Preventing Ankle Injuries - First Health Physical Therapy
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Preventing Ankle Injuries

If you have suffered an ankle injury, and are searching for physical therapy in Midtown West, our team at First Health Physical Therapy is here to help you recover.  We also work with our patients to help them prevent ankle injuries from reoccurring. Contact us today if you would like to learn more information about how we can help you.  

 

Causes of Ankle Injuries

 

Ankle injuries can occur suddenly, with one quick movement that ends up immobilizing you.  We may not see it coming, and it can catch us off guard. There are many causes of an ankle injury, whether it is from playing sports, or simply stepping on an uneven surface and losing our footing.  Some specific causes of an ankle injury may include but not limited to:

  • Jumping and landing awkwardly
  • Rolling the ankle
  • An impact injury
  • Running or walking on an uneven surface
  • Tripping or falling

 

This injury occurs when the ankle joint is moved out of its normal position.  Most of the time the injury can occur while playing sports but can happen any time the foot or ankle is moved in an unnatural way.  An ankle injury can also occur from wearing improper footwear such as high-heels or clogs that do not fit the foot securely. The more often these types of shoes are worn, especially mixed with alcohol intake and dancing, the more prone to ankle injury you become.  Our physical therapy in Midtown West can help you to recover from and prevent ankle injuries.

 

Symptoms of an Ankle Injury

The signs of an ankle sprain and a fracture are very similar, and one can be mistaken for the other.  That is why is it vital that you see a physician as soon as you suffer from the injury to ensure that you are accurately diagnosed.  Some common symptoms include:

 

  • Pain, usually immediately after injury and severe
  • Inability to walk or put pressure on the foot
  • Swelling
  • Bruising

 

Exercises to Help Prevent Ankle Injuries

 

By following these exercises, you can help yourself reduce and prevent ankle injuries if done on a consistent basis.  Our physical therapy in Midtown West can give you a specific exercise regimen that will help you to recover from your ankle injuries and prevent them from occurring again in the future.  These exercises include:

 

  • Ankle Circles
    • Sit on the ground with your legs out in front of you.  Cross your legs, putting one foot on top of the other perform clockwise ankle circles followed by counterclockwise.  
  • Ankle Alphabet
    • This exercise will help improve the range of motion in your ankle. Using your ankle, you will spell out the letter of the alphabet.  Similar to ankle circles, you will sit in the same position to perform this exercise.
  • Single-leg balance
    • Simply stand on one leg and hold for 20-30 seconds with your knee slightly bent.  This will help strengthen your ankle as well as your entire lower body.
  • Calf-raises
    • This exercise allows your ankle to gain control of your body weight.  Begin by raising your heel off the ground and try to keep your ankle in a neutral position.  
  • Shin-raises
    • Similar to calf-raises, instead of raising your heels, do the opposite and raise your toes off the ground.  Do your best to control your ankle as you complete the movement and prevent them from rolling in.

 

Physical Therapy in Midtown West

 

Ankle injuries can be debilitating and cause you to suffer from pain and discomfort.  It can be challenging to get through a regular daily routine with an injured an ankle, and you may constantly have to rely on others to help you get through the day.  Don’t let your ankle injury keep you immobilized for too long. At First Health Physical Therapy in Midtown West, we specialize in treating injuries to the foot and ankle and can help you recover from your injury and prevent future injuries from occurring as well.