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Muscle Lab Pasadena

ANKLE SPRAIN TREATMENT & RECOVERY PLAN

Reduce Ankle Pain and Increase Faster Recovery Times

ANKLE SPRAIN TREATMENT PLAN AT MUSCLE LAB

STEP 1:

ANKLE INJURY ASSESSMENT

Here at Muscle Lab we go beyond the R.I.C.E. method of resting, icing, compressing and elevating your sprained ankle to ensure a speedy recovery. We’ve created a Muscle Lab recovery plan specifically targeted towards ankle sprains! This plan begins with an injury assessment to determine both the severity of your ankle sprain and the appropriate treatment for you!

STEP 2:

ANKLE COMPRESSION

If resting your ankle sprain isn’t cutting it we’re here to help! Compression Therapy is one of the most effective ways to minimize swelling caused by an ankle sprain. Our Normatec compression boots help to increase circulation and blood flow in your legs as well as decrease lymphatic fluid buildup in your ankle. These compression boots mimic the effects of ankle sleeves with a higher intensity! Utilizing compression sleeves in your ankle recovery plan is crucial, the quickest way to decrease lymphatic fluids in your swollen ankle is by increasing the compression around the injury. Rest and compress at Muscle Lab by putting your feet up for the day!

STEP 3:

LOCALIZED ANKLE TREATMENT

Don’t worry there’s more! Our recovery plan for ankle injuries include various treatments such as localized cryotherapy. When icing it isn’t cold enough we recommend using Local Cryo and our CBD recovery cream to treat your ankle sprain. This treatment helps to reduce pain and inflammation in one specific area. Instead of having ice sit on your ankle, localized cryotherapy targets the affected area directly by using cold nitrogen air and the CBD cream acts as a natural anti- inflammatory. We recommend pairing your Local Cryo with our Normatec Compression boots to experience a decrease in swelling and quicker healing.

STEP 4:

ANKLE STRENGTH & BALANCE TRAINING

Taking preventative measures is just as important as building your recovery plan! By training against chronic ankle instability you’ll be able to strengthen the tendons surrounding your sprained ankle. Most ankle sprains are accidental, have one of our Muscle Lab therapists assess your ankle mobility and teach you some strengthening exercises. Less accidents happen when you’re quick on your feet!

STEP 5:

CUPPING TREATMENTS

Chronic pain WHO?! If your ankle injury left you feeling stiff, Muscle Lab is here to help. We offer cupping sessions targeted towards increasing blood flow in the sprained ankle. Cupping offers a variety of benefits including improvement in your range of motion, decreased swelling and relieving tension buildup in your ligaments. Cupping sessions work by manipulating soft tissue, this provides an increase in blood flow which stimulates healing and the breakdown of adhesions from injuries. Cupping also aids in loosening the muscle fibers surrounding your ankle injury. By pairing this treatment with our strength and balancing training you’ll walk out of Muscle Lab feeling stronger than before.

ANKLE SPRAIN

ankle sprain treatment on girl

WHAT IS A SPRAINED ANKLE?


A sprained ankle is one of the most common injuries in the US, they typically happen due to rolling, twisting or turning the ankle beyond its normal range of motion. Athletes and non-athletes alike suffer from high ankle sprains every day. To fully understand an ankle injury we’ll first take a look at the physiology of the foot and ankle. Your ankle is composed of various ligaments including the ATFL and the CFL which aid in stabilizing the connection of the tibia to the fibula.

A sprained ankle develops when those ligaments are stretched beyond their limits or torn. The most common injury is an inversion ankle sprain, meaning the foot rolls inward and underneath the ankle joint. Inversion ankle sprains can happen at any point; from walking on an uneven surface to athletes rolling their ankles mid game. No matter how it happened the treatment is universal and highly depends on the severity of your ankle sprain. Many of the symptoms of all ankle sprains involve ankle swelling, tenderness, reduced ankle mobility and partial breakage of the above ligaments.

ANKLE SPRAIN GRADES


Ankle sprains come in many shapes and sizes, some are more severe than others and our goal is to provide you with the tools to treat all.          

Grade 1 ankle sprain  

The most common and least invasive, this sprain is caused by slightly over stretching your ligaments. If you are experiencing mild swelling, and tenderness we can provide you with localized treatments to speed up that recovery!

Grade 2 ankle sprain 

Ouch!! A slightly more severe ankle sprain, this is common in many athletes and involves an incomplete tear of your surrounding ligaments. If walking is painful and you notice swelling and bruising come have a muscle lab specialist do an injury assessment to help build your recovery plan!

Grade 3 ankle sprain

Ouch X2!!! This ankle sprain involves complete tearing of the surrounding ligaments. Difficulty walking and tenderness to the touch are indicators of a severe ankle sprain. After you’ve contacted emergency care, Muscle Lab will help you with your recovery plan! Rebuilding your strength is a priority for us. Come experience the benefits of total healing.