This tutorial will address how to prevent and treat an ankle sprain.
It is important to know how to prevent an ankle sprain, as knowing this will decrease the chance of you suffering this injury.
Also, knowing how to treat an ankle sprain, in the event that you or a peer may obtain such injury, is a useful skill, and prevents further complications after the initial sprain.
It is important to know how to prevent an ankle sprain, as knowing this will decrease the chance of you suffering this injury.
Also, knowing how to treat an ankle sprain, in the event that you or a peer may obtain such injury, is a useful skill, and prevents further complications after the initial sprain.
What is an ankle sprain?
An ankle sprain concerns the ligaments of the foot, and occurs when these ligaments are torn or stretched, usually a result of twisting or turning the ankle in an awkward way.
An ankle sprain concerns the ligaments of the foot, and occurs when these ligaments are torn or stretched, usually a result of twisting or turning the ankle in an awkward way.
How might an ankle sprain occur?
Most ankle sprains occur because of the foot turning in and rolling out, causing the ligaments to stretch or tear.
Examples include:
-Landing awkwardly in a jump, and having your leg shift sideways whilst foot remains still.
-Falling out of pointe sideways during a kick or turn.
-Coming into a lunge awkwardly and rolling over the foot.
-Falling out of a rise due to incorrect ankle alignment.
Most ankle sprains occur because of the foot turning in and rolling out, causing the ligaments to stretch or tear.
Examples include:
-Landing awkwardly in a jump, and having your leg shift sideways whilst foot remains still.
-Falling out of pointe sideways during a kick or turn.
-Coming into a lunge awkwardly and rolling over the foot.
-Falling out of a rise due to incorrect ankle alignment.
Prevention
-Warm up before dancing: if your body is warmed up and more flexible the chance, if not, impact of a sprain is reduced.
-Dance in a safe space: uneven surfaces provide a greater chance of an ankle sprain.
-Correct footwear: suitable and fitted footwear will reduce the risk of ankle sprains.
-Maintain strength and flexibility: if the body is more flexible the risk and impact of ankle sprains is lowered.
-Warm up before dancing: if your body is warmed up and more flexible the chance, if not, impact of a sprain is reduced.
-Dance in a safe space: uneven surfaces provide a greater chance of an ankle sprain.
-Correct footwear: suitable and fitted footwear will reduce the risk of ankle sprains.
-Maintain strength and flexibility: if the body is more flexible the risk and impact of ankle sprains is lowered.
Treatment
-Anti-inflammatory medication
-RICER
-Anti-inflammatory medication
-RICER
R is for Refer. Refer to a doctor or physio if the situation does not improve, or the pain is increasing. |
References:
Sprained ankle Prevention - Mayo Clinic . 2016. Sprained ankle Prevention - Mayo Clinic . [ONLINE] Available at: http://www.mayoclinic.org/diseases-conditions/sprained-ankle/basics/prevention/con-20032428. [Accessed 04 April 2016].
Common Dance Injuries. Explanation and Treatment.. 2016. Common Dance Injuries. Explanation and Treatment.. [ONLINE] Available at: http://www.contemporary-dance.org/common-dance-injuries.html. [Accessed 04 April 2016].
Ankle Sprain: Causes, Symptoms, and Diagnosis. 2016. Ankle Sprain: Causes, Symptoms, and Diagnosis. [ONLINE] Available at: http://www.healthline.com/health/ankle-sprain. [Accessed 04 April 2016].
Sprained ankle Prevention - Mayo Clinic . 2016. Sprained ankle Prevention - Mayo Clinic . [ONLINE] Available at: http://www.mayoclinic.org/diseases-conditions/sprained-ankle/basics/prevention/con-20032428. [Accessed 04 April 2016].
Common Dance Injuries. Explanation and Treatment.. 2016. Common Dance Injuries. Explanation and Treatment.. [ONLINE] Available at: http://www.contemporary-dance.org/common-dance-injuries.html. [Accessed 04 April 2016].
Ankle Sprain: Causes, Symptoms, and Diagnosis. 2016. Ankle Sprain: Causes, Symptoms, and Diagnosis. [ONLINE] Available at: http://www.healthline.com/health/ankle-sprain. [Accessed 04 April 2016].