Sprained ankles hurt

Sprained ankles hurt!

I can't tell you how many times I've sprained my ankle.  As a retired ballerina, I can honestly say I never once had a problem with my ankles until after I retired.  The strength in my ankles was the first thing that went.  This is a scary thing as I age, as the older I get, the higher the risk of falling and breaking something.  Keep reading to see what to do about it.

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The most common type of sprained ankle is an inversion sprain.  This is where you roll your ankle to the outside.  The ligaments on the outside of the ankle become over stretched and strained, sometimes even tearing.  Initially, the sprained ankle is a soft tissue injury, but ultimately it is a misalignment in the ankle bones, most commonly the talus bone.

There are 26 bones in the foot and when you roll your ankle, those bones can be shoved out of place.  When this happens, your joints are not lined up properly to function correctly, creating more inflammation, extending the healing time, and causing more pain.

There is this very old protocol call RICE that used to be the mainstay for healing a sprained ankle.

• R = Rest
• I = Ice
• C = Compress
• E = Elevate

This protocol has become outdated and isn't as effective in complete healing as originally thought.  The reason for that it does not address the bones that are now misaligned.

As you heal, you may feel something catching, or weakness, or popping and this is a sign that the bones are out of place.  All the soft tissues around the misaligned bone is trying to move and glide over the surface, but can't.

I sprained my ankle for the first time about 16 years ago.  I did the whole RICE thing, but got frustrated with not feeling like I was completely healed.  I tried physical therapy, but that was all about strengthening, which is important too.  I really wanted my mobility back.

I had gone to a chiropractor for years, but it never dawned on me that they can adjust more that backs and hips.  Ankles and feet have joints too.

So, one day I asked my chiropractor if he can check my ankle.  And guess what?  The talus bone was grossly out of place.  He performed a very quick and easy adjustment and I had instant relief.  My ankle was moving again like it was supposed to.

I created this protocol that I now live by and teach others.  It goes to the root cause of the structural misalignment.  

My protocol for healing a sprained ankle in days vs weeks to months.

1. Understanding that a sprained ankle is a joint misalignment, I go to the chiropractor.  Not on the first day though, but within the first 3-5 days after the swelling has gone down some.  Ask to have the talus bone put back into place.

2. I prefer KT tape to an ACE wrap.  KT tape provides better support and allows movement.  Using KT tape will help hold the ankle in proper alignment and offload the tension on the ligaments that are healing.  Click here to see how to apply KT tape.

3. The next step is the MELT Method foot release.  Use this technique to break apart any adhesions trying to form allowing your ankle to move correctly.  This can be started on day one before even seeing the chiropractor.  This will also help increase circulation to the area to reduce swelling.

4. Start doing theraband exercises to strengthen the area and promote movement.  You don't need a lot of resistance here.  The goal is to move the ankle in a range of motion that doesn't hurt.  This will speed your healing time.  Click to see what exercises to do.

5. Use high quality essential oils for any physical discomfort or discoloration to support your body's healing process.

I really wish I had a great acronym for this CKMEO...?!?!  Unfortunately, I don't, but you get the idea.

I hope these tips are helpful to you or maybe even someone you know that deals with this.

Have a great day!

Nicole