Do Bunions Require Surgery?
Bunions — those bumps that protrude from the base of your big toe — cause nothing but misery, but do they always require surgery? Not necessarily! Read on to learn about the nonsurgical and surgical options for bunions.
How to Prevent Chronic Instability After a Severe Ankle Sprain
A severe ankle sprain can be more than a temporary setback — it can lead to chronic ankle instability if it’s not properly treated. Chronic instability occurs when the ligaments in your ankle remain weakened or overstretched after an injury.
Ankle instability can lead to repeated sprains, persistent pain, and difficulty maintaining balance. The good news is that with the right approach, you can prevent long-term problems and keep your ankle strong.
At Manhattan Podiatry Associates, with locations in Midtown and Downtown New York City, our expert team can help you get back on your feet after an ankle sprain and keep instability at bay.
Here are seven strategies to help prevent chronic ankle instability after a severe ankle sprain.
1. Take care of your ankle right away
If you hurt your ankle, don’t try to power through the pain. After a severe sprain, the first step is to follow the RICE method—rest, ice, compression, and elevation. This helps reduce swelling, pain, and inflammation.
Avoid putting weight on your injured ankle too soon. This can delay healing and increase your risk of further damage.
It may sound counterintuitive, but slowing down and taking time to properly heal can make your recovery smoother and faster. Slow down to speed up!
2. Strengthen your ankle with physical therapy exercises
As your ankle starts to heal, physical therapy can help prevent chronic instability. Rehabilitation exercises are designed to strengthen the muscles around your ankle and improve flexibility.
3. Try balance exercises
Balance exercises, such as standing on one leg or using a wobble board, can also help retrain the muscles and ligaments to support your ankle and prevent future sprains.
4. Choose low-impact activities
While it may be tempting to return to sports or normal activities as soon as you feel better, resist the urge to rush your recovery. Gradually reintroduce activities and adhere to our guidance. Low-impact exercises such as swimming and cycling can help rebuild your strength without putting too much stress on your ankle. High-impact exercises, like jumping, running, or HIIT classes, should be avoided until you're fully healed.
5. Tape your ankle
Taping your ankle can provide additional stabilization and help keep the ligaments in place. There are two main types of tape beneficial for ankle instability:
- Athletic Tape: Rigid and designed to restrict movement, making it ideal when your ankle is injured and needs immobilization.
- Kinesio® Tape: More flexible, it offers support while maintaining your range of motion. Many athletes opt for Kinesio tape once they return to their sport but still require ankle support.
Always follow proper wrapping instructions to avoid restricting blood flow. Athletic tape should be used for a day, while Kinesio tape can last up to five days.
6. Strengthen your legs
If your goal is to prevent chronic ankle instability, you need to think beyond your ankle.
Calf raises, resistance band workouts, and proprioceptive drills — exercises that focus on balance and coordination — are examples of leg exercises that are also good for your ankles.
If you strengthen your legs and improve your balance, you’re less likely to stumble and re-sprain your ankle.
7. Follow your treatment plan carefully
Whether you’ve recently sprained your ankle or are noticing signs of chronic instability, we’re here to help improve your ankle health. Our team performs a thorough evaluation to identify the source of your pain and customizes a treatment plan tailored to your needs. Depending on the severity of your ankle sprain, we may recommend MLS laser therapy to promote healing, surgery to repair damaged ligaments, or an Aircast® to immobilize your ankle.
Our team performs a thorough evaluation to confirm the source of your pain and customizes a treatment plan for you. Based on the degree of your ankle sprain, we may recommend MLS laser therapy to help promote healing, surgery to repair damaged ligaments, or an Aircast® to immobilize your ankle.
Almost all ankle injuries benefit from physical therapy and rehabilitation exercises to keep instability at bay. Follow your treatment plan — including at-home exercises! — to further reduce your risk of ankle instability.
To learn more about our services or to schedule an evaluation, call the Manhattan Podiatry Associates location of your choice today or book an appointment online. Our expert team specializes in helping you recover from an ankle sprain while preventing instability in the future. We’re here to support your journey to recovery and ensure your ankles stay strong and stable!
Visit Us in Midtown or Downtown NYC!
You Might Also Enjoy...
How to Stop Your Neuroma from Worsening
A neuroma is nothing short of painful, and if you’ve got one, you’re likely looking for ways to stop it from getting worse. Continue reading to learn five steps for managing your symptoms and what you can do when you need more relief.
Can Laser Toenail Treatment Cure My Fungal Toenail Problem?
There’s nothing quite as bothersome as toenail fungus that can’t be cured. The good news is that laser toenail treatments can help. Read on to learn what laser toenail treatments are, how they work, and how they can address your problems.
I Have a Cluster of Plantar Warts: How Do I Get Rid of Them?
Are you dealing with a cluster of plantar warts in the heart of Manhattan? Don’t worry, you’ve got several options for getting rid of them. Read on to explore all of your choices and learn how Manhattan Podiatry Associates can help.
I Can Hardly Let My Heels Touch the Ground: What’s My Diagnosis?
Foot pain is a common complaint, but when it’s so intense you can barely let your heels touch the ground, it’s nothing short of misery. If you’re wondering what could be your diagnosis, read on to explore a few potential culprits.
Can I Treat My Gout with At-Home Remedies?
If you’re dealing with gout — also known as gouty arthritis — you may be wondering what you can do to treat it at home. The good news is there’s lots you can do! Continue reading to learn eight at-home remedies for gout.