This is it. The final section of the acronym. The E. Elevation. Taking a second to look back, 3 of the 5 sections are primarily focused on the reduction of swelling. Ice, Compression, Elevation. Like we said before, swelling itself isn’t bad but too much can cause a problem. Too much swelling will most likely reduce your range of motion and cause an unnecessary addition to the pain you already don’t like feeling. So here is what you can do to reduce immediate swelling. But first, remember we are talking about acute care which means 0-3 days after injury.Read More
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Let’s recap. Protection uses a brace of some sort. Optimal loading is best done as a rehab program. Ice hasn’t changed, and ice baths are still the worst. Now let’s talk about compression. The easiest way to think about compression is a hug. Hugs feel amazing (with proper training). Just imagining a hug feels good.
In the P.O.L.I.C.E. principle, we use compression to control swelling. So pretend you have a full bladder, and someone who hasn’t seen you in a long time is coming over to hug you. You know they are going to squeeze you tight. Maybe too tight. You get the idea. We want compression to squeeze the swelling out of the area so you don’t lose your motion. Yes, swelling is natural, but too much can be bad for your recovery.Read More
Thus far, we have learned about protecting the ankle and optimally loading following an ankle sprain. This time, we are talking about ice. I’m sure you have been told to ice your ankle sprain. That’s good! BUT, do you know why? What type to use? How long? How often? When do you stop using it? We will cover all of those questions in this part.Read More
We are going after two letters today, O and L! So we know how to protect the ankle, and now it is time to learn about optimal loading. I know what you are thinking, What is the world is that? Allow me to enlighten your mind brain.
This phase of the acute care process has replaced the R in R.I.C.E and P.R.I.C.E. Remember what that was? Rest. We know that the body works best when it is being used. That means rest is out and loading is in. But not just loading, optimal loading. We want to use the ankle correctly, with appropriate and progressive load through the joints and bones. Wait, that sounds like rehab!Read More
Have you ever stubbed your toe? How about accidentally hit your thumb with a hammer? Neither are fun, but we have all done at least one of those. Think about what you did first. Did you pretend it never happened? Did you make sure you hit your toe or thumb a second time? No. You grabbed them. You used your body to protect the injury. Its natural, and usually the very first thing that happens when you injure yourself. So it is fitting that it is the first stop on our way to P.O.L.I.C.E.Read More
Without a doubt, the most common injury in both athletes and non-athletes is an ankle sprain. But what is it exactly? What structures are involved? How long before it feels “normal” again? What if you roll your ankle more than once a year? Or once a month? Or once a week?! What can you do to take care of your ankle immediately after you roll it?
All important questions, and all will be answered throughout the course of this series. Over the next few weeks, we will take you through the world of ankle sprains and give you everything you need to care for acute ankle sprains the right way. In case you were wondering, acute means immediately after the injury and up to about 72 hours after. We are talking the first 3 days here. Its all about the beginning.Read More
There are two types of ankle sprains; you can turn your ankle in or out which can affect the ligaments and muscles on the inside or outside of your ankle.
After an ankle sprain, many people will decide to wear an ankle brace to make their ankle feel better. Some people will continue to wear a brace, or have their ankle taped, in practice for months while trying to help their ankle heal. But do you know how the ankle brace is helping? Do you know how long you should wear it? When do you stop wearing it? Has it helped you get better? Here we provide some information for you about how ankle braces help, in what ways they don’t help, and how you can help yourself get back to 100% in the gym, or in your sport without having to rely on a brace to keep you steady!Read More