Ankle Twist or Sprain, No Big Deal?

What is an Ankle Sprain?

An ankle sprain is a pretty common injury that occurs when the foot is taken beyond its normal range of motion, usually forcefully, to one side or the other. A sprain (as I discussed in my Basic Self Treatment Guide) is an overstretch or small tear of the ligament (band of tissue that holds bones together).

Ankle injuries typically occur to the outer ligaments of the foot/ankle and less commonly to the inner foot/ankle. Ankle sprains happen to thousands of people daily but, of course, are more commonly experienced by athletes playing sports that require frequent “cutting” movements, jumping, and/or when multiple players are involved. I have seen many other populations of people, however, that experience ankle sprains.

Wait it Out?

In my experience the most common response to this common injury is to just “wait it out.” “It’s just a little sprain, I thought it would get better on its own, I put ice on it right after it happened” are usually what I hear when I see these patients several weeks after their “little sprain” doesn’t improve.

Continue reading “Ankle Twist or Sprain, No Big Deal?”

It’s Called a Rotator Cuff and SOMETIMES It Needs Repaired…

rotator cuff injury

I’ve heard the muscles of the shoulder called many things including “rotary cup or rotor cup,” but the correct term is actually rotator cuff, and it is a very commonly treated area of the body. Whether torn or sprained, pre or post-surgery, the diagnosis of rotator cuff injury comes across my desk frequently as a physical therapist.

What a rotator cuff is and what can make it hurt:

The rotator cuff is a group of four muscles that work to stabilize the shoulder joint when you move your arm. In other words, they hold the ball in the socket. Probably their most important job is to keep the ball of the joint from being raised up too high, causing the rotator cuff to be pinched or impinged by the top of the shoulder joint. This joint is also known as the acromion (or that bony point on the top of your shoulder). Continue reading “It’s Called a Rotator Cuff and SOMETIMES It Needs Repaired…”

Ice vs Heat Tips from a Physical Therapist

USE ICE:

  • Immediately after an injury and for at least the next 24 hours.
  • If the affected area is warm to touch.
  • If it feels better to you, even if it’s an old injury.
  • With elevation of the limb to decrease swelling.

How?
Apply for 10 minutes every 3-4 hours during the day for a new injury and as needed for an old (greater than 48 hours) injury.

Use:
A store-bought ice pack, a bag of frozen vegetables or a homemade ice pack (see instructions below). For ankle sprains a bucket of ice water works too. Continue reading “Ice vs Heat Tips from a Physical Therapist”