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wellness

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"

 

 

 

 

Are you Sitting too much?

Maybe you've heard the new catch phrase, "Sitting is the new smoking"? 
Have you wondered why that is?  Are you curious as to how prolonged periods of sitting is causing you harm?  How sitting decreases brain activity, can cause back pain, shoulder pain and neck pain? How sitting can decrease fat metabolism, contribute to metabolic diseases, heart disease, depression and even some cancers?
For a simple explanation, watch this 5min Ted Ed talk (perhaps do it standing!) and learn what impact sitting is having on your posture and health.
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If you're curious, you can even take this survey and calculate just how much sitting you are doing each day, the results may shock you!
Here's a few strategies you may use to get off your butt;
1. If you work in an office at a desk, perhaps get into the habit of taking phone calls standing up
2. Set an alarm for every 30mins to get up out of your chair and do a few stretches
3. If you commute to work via Public Transport, you could choose to stand instead of sit
4. There are great options for standing work stations - check this one out
5. Walk to work, or at least park further away from the office.  This serves two purposes, increases your exercise for the day AND reduces sitting time in the car
6. If you're into computer games, try playing them standing up, instead of sitting!  It may surprise you to know that standing actually increases brain activity and reactivity.  So standing may help you get to that next level.