Each week, our Athletic Training team is addressing a common ailment and a series of exercises and stretches you can do to help alleviate symptoms.
Lateral ankle sprains are common injuries to the outside ankle ligaments and make up 85% of all ankle sprains,” says Daniel Gilfeather, Assistant Director of Athletic Training. Lateral ankle sprains occur during forceful inversion, like the ankle moving inwards, secondary to landing or cutting.
The number 1 risk factor for sustaining a lateral ankle sprain is a previous history of injury to the lateral ankle ligaments. It is vitally important to be compliant with your health care providers (i.e. physician, physical therapist, athletic trainer etc) as it is widely researched that non-compliance with your rehabilitation secondary to a lateral ankle sprain can lead to poor outcomes and decreased physical performance
Symptoms of lateral ankle sprains can include:
- Pain located on the outside of the ankle
- Swelling and bruising located on the outside of the ankle
- Decreased range of motion
- Pain while weight bearing
A common differential diagnosis for a lateral ankle sprain is a fracture to the fibula (lower leg bone). It is important that prior to utilizing the exercises below, that you rule out a fracture via x-ray.
This guide can help inform your decision on whether or not you need to get an x-ray
Work on these four exercise series to help alleviate these symptoms. “Exercises should be done 5-7 times a week for optimal relief,” says Gilfeather. “Start with Phase 1 and move on to the next phase when the listed outcome is achieved.”
Exercises are provided by our partners at University Health Services. Each phase includes exercises, how-to instruction, and how often to complete each exercise.
Begin here and aim to exercise 5-7x weekly. Follow the guidelines in the program to progress to Phase 2.
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Work on this set of exercises until no pain is experienced with walking or other daily activities. Follow the guidelines in the program to progress to Phase 3.
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Work on this set of exercises until you are able to jog for at least 30 minutes without pain. Follow the guidelines in the program to progress to Phase 4.
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Work on these exercises as listed in the program. Continue this regimen as maintenance even as you progress back into your normal daily workout routine for optimal results.
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Athletic Training at FSU Campus Recreation is comprised of a team of graduate assistants and professional staff who collaborate with physicians to provide injury prevention, education, evaluation, rehabilitative services, and emergency care to the participants of Campus Rec.
Our staff provides onsite athletic training coverage for select intramural games, sport club practices, and club matches and events. Students who are injured while participating in Campus Recreation-sponsored activity are eligible and encouraged to schedule an appointment with the Athletic Training team. Our athletic trainers emphasize patient-centered care and are there to optimize your experience with Campus Recreation.