Return to sport after ankle sprain injuries

Transcription

1 Information for patients This leaflet can be made available in other formats including large print, CD and Braille and in languages other than English, upon request. You have had an injury involving muscles and ligaments in and around your ankle. You have been given a leaflet 'Ankle sprain injuries' which tells you about your injury and the symptoms you can expect. It gives advice on treatment to relieve your symptoms. It also gives advice on exercises you can do to help your recovery. As a sports person you will want to return to your sport as quickly as possible. This leaflet gives you further exercises and advice. Passive stretches: using a towel, wrap it round your foot and pull on the towel to pull your toes up towards yourself stretch until uncomfortable and hold for 20 seconds repeat 5 times perform 3-4 times each day. You will notice your movement increasing as your ankle improves. A&E/443.1 (2015) Page 1 of 6 For Review Spring 2018

2 To help strengthen your ankle: Holding onto a sturdy object, for example, the edge of a table: Calf raises raise up onto your toes on both legs, hold for 10 seconds and relax when you are comfortable, repeat the exercise on each leg, hold for 10 seconds, then repeat on your other leg repeat 5 times on each leg. Heel raises: rock back onto your heels on both legs, hold for 10 seconds and relax repeat 5 times. A&E/443.1 (2015) Page 2 of 6 For Review Spring 2018

3 Towel curls: when sitting grasp a towel with your toes on one foot relax your foot by spreading the towel out again crunch towel 5 times repeat using your other foot. Peroneal muscle (a muscle on the outside of your leg) Place the outside of your foot against a fixed object, for example, a door frame; push your foot against the door frame, hold for 10 seconds repeat 5 times. Inverters (a group of muscles that turn the foot inwards) Place the inside of your foot against a fixed object, for example, a door frame; push your foot against the door frame, hold for 10 seconds repeat 5 times. Cardiovascular fitness You should maintain your fitness with low load exercises, for example, swimming, cycling or cross training. Build up to running at half pace as your pain allows. As you improve, increase your pace and distance. A&E/443.1 (2015) Page 3 of 6 For Review Spring 2018

4 To help your balance and control: stand on 1 leg with your eyes open for 2 minutes repeat with your other leg when you are able to perform this exercise with your eyes open repeat with your eyes closed once you are able to stand on 1 leg, try doing an activity on 1 leg, for example, brushing your teeth or washing dishes when you can manage the above exercises you can add in sports related or Pilates type ball work once you are able to do this, hop on 1 leg and land firmly. Increase the difficulty by hopping forward and then in a zig-zag pattern. To help agility and co-ordination At this stage you will be almost ready to return to sport; add in sports specific drills: shuttle runs shuttle runs with exercises in middle section zig-zag running ball exercises or court drills practice situation. Only increase the intensity once you can manage the level below without any problems. Once you have reached the end of these exercises you will be ready to return to full training. Contact numbers University Hospital of North Tees Accident and Emergency Department telephone: hours a day, 7 days a week A&E/443.1 (2015) Page 4 of 6 For Review Spring 2018

5 Further information is available from: NHS Choices telephone: 111 (when it is less urgent than 999) Calls to this number are free from landlines and mobile phones or via the website at Information used in the development of this leaflet: Royal College of Radiologists (1998), Guidelines for Doctors, 4th Edition, 1998 McKinney, (1989), BMJ vol 299; pages Cambridge Textbook of Accident & Emergency Medicine, ISBN Peterson L, Renstrom P. Sports Injuries: Their Prevention and Treatment ed 3 Martin Duntz Ltd London. Norris CM. Sports Injuries: Diagnosis and Management. 2004, ed. 3. Butterworth Heineman, London. Harries M, Williams C, Stanish WD, Micheli LJ. Oxford Textbook of Sports Medicine. 1998, edition 2. Oxford University Press, Oxford. Osborne MD, Rizzo TD Jr. Prevention and treatment of ankle sprain in athletes. Sports Medicine 2003; 33(15): Mattacola CG, Dwyer MK. Rehabilitation of the ankle after acute sprain or chronic instability. Journal of Athletic Training 2002; 37(4): Thorogood L. Proprioception exercises following ankle sprain. Emergency Nurse 2004; 11(8): Jones K, Barker K. Human movement explained. Butterworth-Heineman, London (1996). A&E/443.1 (2015) Page 5 of 6 For Review Spring 2018

6 This leaflet has been produced in partnership with patients and carers. All patient leaflets are regularly reviewed, and any suggestions you have as to how it may be improved are extremely valuable. Please write to the Quality Assurance Team, University Hospital of North Tees or Comments, Concerns, Compliments or Complaints We are continually trying to improve the services we provide. We want to know what we re doing well or if there s anything which we can improve, that s why the Patient Experience Team is here to help. Our Patient Experience Team is here to try to resolve your concerns as quickly as possible. If you would like to contact or request a copy of our PET leaflet, please contact: telephone: Monday Friday, 9.00 am 4.00 pm Messages can be left on the answering machine and will be picked up throughout the day. freephone: Mobile: (can use text): patientexperience@nth.nhs.uk Out of hours if you wish to speak to a senior member of Trust staff, please contact the hospital switchboard who will bleep the appropriate person. telephone: hours a day, 7 days a week The Patient Experience Team is available to discuss your concerns in person Monday Friday, 1.30 pm 4.30 pm. Data Protection and use of patient information The Trust has developed a Data Protection Policy in accordance with the Data Protection Act 1988 and the Freedom of Information Act All of our staff respect this policy and confidentiality is adhered to at all times. If you require further information please contact the Head of Communications. telephone: or University Hospital of North Tees, Hardwick, Stockton-on-Tees. TS19 8PE University Hospital of Hartlepool, Holdforth Road, Hartlepool. TS24 9AH Telephone: Fax: A&E/443.1 (2015) Page 6 of 6 For Review Spring 2018