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Ankle Sprains...are you doing it wrong?

I don't know if its the time of year or if I have just been noticing it more, but it feels like there has been a lot of ankle injury limping into the practice in the last few weeks.  

Ankle sprains and strains are common, they are not just for sports people and most importantly, are usually really poorly managed when they happen. 

Sure, getting people out of pain doesn't usually take too long but there is a lot more to it than that. 

As a lot of you already know, at Align a big part of our practice is looking after families. There are a few things you notice when you have families with school aged kids coming in and one of the more common injuries we will see is ankle sprain or strain.

So what do I mean by poorly managed? The problem is, getting on top of these very common injuries is at the same time, very important but very BORING to deal with. 

If you are lucky enough to have avoided issues with your ankles, I am willing to bet we all know SOMEONE we went to school with who rolled their ankle early on in high school, and by year 12, nearly overtime they took to the field, court or even walked next to you down the street, they would put their foot down at one point and over they would go!

In practice, we often here this described as their "bad ankle".

Structurally there is usually nothing "bad" about their ankle, so why do they have such a problem? 

A "Bad Ankle"

A "Bad Ankle"

In my experience, up until recently, treatment for most ankle injury would consist of people would ice on their ankle till the swelling went down and they could walk on it without pain, then they would hope for the best until inevitably, the next episode of the "bad ankle" would happen, increasing in frequency, leaving them with no confidence in their own body and an inability to enjoy playing sports or exercise how they should be able to. Sound familiar?

The reality is, when you really sprain your ankle, what you are actually doing is causing damage of specific ligaments around your foot and ankle. The pain from these injuries is just one part of the issue. The other, equally important part is the movement issues that a sprain will introduce into our ankle's support systems. 

I touched on these movement issues in my last blog about posture but in a nutshell, when we injure tissues it can cause movement control issues in the affected joint, making it harder for our nervous system to be certain of how to position and manage that joint in the future. 

This is why it's so important that any management of these injuries includes longer term rehab thinking, as well as care for the immediate area and work on the connected support structures. 

In my next blog, I plan to outline some important points you want to be thinking about if you have an acute ankle sprain, as well as what you can do if you already ARE someone with a "bad ankle"

 

 

 

 

In a slump...Is it time to stand tall and stop your mum from nagging you?

Good Posture...I know, I can feel how bored you are already. I don't blame you. Can you even count how many times you have been nit picked about slouching? 

And why the hell should you care right? I mean, who cares that you slump a little? Plus, its so hard to stop doing! You try so hard to be upright when you first get to your computer but sure enough, 2 hours later you find yourself leaning into the screen of your computer with your shoulders hanging from your ears and a back hunch that would make Mr. Burns envious. 

A man displaying woeful posture...in need of nagging

A man displaying woeful posture...in need of nagging

As a Chiropractor, 2 things happen often in my life. 

The first is that at almost every time I am introduced to a person or group, most people instinctively straighten their backs and sit or stand taller, as if they all instinctively know that 'Good Posture' is important (even if we don't know why) and that its something we only think about when prompted to (even though we know deep down that our posture isn't great in the first place)

The second is that poor posture is one of the leading causes the issues that we see in our practice every day!  

Low back, neck pain, jaw pain, shoulder injury, predisposition to spinal degeneration, carpal tunnel type symptoms, migraines and tension headaches are some of the most common symptoms we see day in and day out and it doesn't take much Googling to find that a lot of these problems are either caused by, or at the least made worse by, poor posture. 

So, how does having bad posture lead to these issues? 

The answer is actually really simple and its actually a major part of understanding what we do as chiropractors:

Nervous system feedback and the body’s position in space

"The deeper layers of muscle are concerned with ‘sensing’ our position in space and relaying this information to the brain. If this function is taken over by muscles... (As a result) the brain gets an incomplete picture. The brain assumes that the body needs to be propped up to counteract the effects of gravity, so it triggers further muscle contraction. This adds to the general fatigue and pain felt by the person with poor posture." - The Victorian Government's better health website 

The issues with poor posture appear to go beyond just the physical mechanics as well! 

If I told you to imitate a person who is stressed out, anxious or depressed, I bet you would tighten and slightly raise your shoulders, pushing your head forward and making you shorter. Sound familiar? 

Some authors discuss that consistently being in this position might actually lead to deepened depression, increases in perceived stress, circulation issues, as well as negatively affecting digestion, breathing mechanics and the we way we are perceived by ourselves and others!

So what can we do about it? Well I'm here to tell you that dealing with posture is both simple AND challenging. 

Simple in that there are very basic ways that we can start to work on and improve how our body holds itself, yet challenging in that as Australian's, we are sitting or lying down for an average of 23 hours and 47 minutes, so we have a lot practice at bad posture to try and work against!

Over the space of a few more blog posts, I am hoping to talk you through some strategies to start tackling this problem, but until then, if you have any questions, or if yourself or someone close to you needs help getting out of their slump, please do not hesitate to contact us at Align on (03) 9696 1057.

 

Kieran