The rehabilitation
will take the time it needs. The injury will determine the time needed to
regain normal function. If it’s a very small injury, active rest a couple of
days can be enough. During this time the ankle should of course be trained, but
also swimming, bicycling and strength training of the rest of the body should
be performed – to keep the physical level. A more severe injury can take up to
several weeks, and if really bad; several months, in case or surgery for
example.
The goal is to regain
full mobility and then gradually increase the load and resistance. That is,
beginning with very easy movements without weight or load (just actively
pumping the foot up and down, and working side-side), then adding gait training
(walking forward, backward, rolling of the foot etc). Start with balance training
as soon as the you can put your full weight on 1 leg, and start easy by just
standing on the floor and move on to more challenging exercises when possible.
To increase strength
you need resistance training of the foot; this is done for example by training
the foot in different directions with a rubber band, and with heel raises for
example. And then move on adding agility training, jumping, and so on. The
amount of swelling determines which level or phase you start your rehabilitation.
When can players
participate in regular training again?
In the perfect world of sports, there should of course be no swelling or pain in the foot and ankle during everyday life, with the same range of motion in both ankles, i.e. normal mobility. But for sports medicin professionals - functional testing must be performed! Namely; running forward and backward, running sideways, running in an 8-figure, jumps and landings - even landing on one foot in balance - and performing hard decelerations... The player must pass the functional tests without pain and cheating - i.e. trying to relieve the injured side.
Although the foot isn't completely healed, for it can take a very long time for tendons and ligaments to heal, the foot is still functionally stable (normalised balance and near-muscular coordination). Put on an ankle orthotics and get back to regular training.
To avoid re-inury, studies have shown that the athlete still needs to continue with rehabilitation a few weeks (ankle strength, balance and so on). This is due to the muscles and nerves that take time to learn and maintain proper cooperation again after an injury.
Repeated injuries can lead to unnecessary complications in the future, which can be difficult to get rid of. Make sure to use a proper ankle orthotics that allows enough mobility in flexion and extension for running and jumping, but keeps the ankle stabile side-ways. You really shouldn't slack with that!
When can players participate in matches/games again? That's the fourth and last topic in the ankle distorsion series.
In the perfect world of sports, there should of course be no swelling or pain in the foot and ankle during everyday life, with the same range of motion in both ankles, i.e. normal mobility. But for sports medicin professionals - functional testing must be performed! Namely; running forward and backward, running sideways, running in an 8-figure, jumps and landings - even landing on one foot in balance - and performing hard decelerations... The player must pass the functional tests without pain and cheating - i.e. trying to relieve the injured side.
Although the foot isn't completely healed, for it can take a very long time for tendons and ligaments to heal, the foot is still functionally stable (normalised balance and near-muscular coordination). Put on an ankle orthotics and get back to regular training.
To avoid re-inury, studies have shown that the athlete still needs to continue with rehabilitation a few weeks (ankle strength, balance and so on). This is due to the muscles and nerves that take time to learn and maintain proper cooperation again after an injury.
Repeated injuries can lead to unnecessary complications in the future, which can be difficult to get rid of. Make sure to use a proper ankle orthotics that allows enough mobility in flexion and extension for running and jumping, but keeps the ankle stabile side-ways. You really shouldn't slack with that!
When can players participate in matches/games again? That's the fourth and last topic in the ankle distorsion series.
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