Did you know that re-injury after an ankle sprain is as high as 80% ?
Through the readings this week and personal experience it is known that taking steps to prevent ankle sprains is very important. One article states, “it seems that deficits of the proprioceptive system are the main cause of muscle weakness and postural instability after ankle sprain.” The proprioceptive system was something I wasn’t familiar with, so I’ve simply described it as balance of the body’s parts to support movement. With that information the main focus of prevention should be supporting muscle strength and postural stability.
Key elements included in ankle sprain prevention:
- Flexibility and balance training for whole body, particularly spinal (the core), lower and upper legs, calves, ankles and feet
- Strength training for muscle stability
- Stretching daily, especially before and after activity
- Gait coaching or support (ensuring proper posture while upright)
Additional key elements:
- Balanced blood sugar– low blood sugar can cause dizziness leading to less stability and more falls
- Amino acid (AAs) support- glutamine post activity, supporting HCl production to digest protein and absorb AAs, rotating protein sources to ensure a balance of AAs is consumed
- Add gelatin to support joint and digestive health – see tips 7 and 8 http://wellnessmama.com/7419/gelatin-uses/
- Optimal level of nutrients to support brain and muscle health- which will help with stability and balance
- Electrolyte balance- optimizing mineral intake; my favorite trick as some of you know is adding a small pinch of REAL SALT into your water bottles!
- Adequate rest
An interesting article I found discussing nutrition and sports injury was discussing dancers, who have a high percentage of eating disorders, and the effect poor nutrient intake has on their professional skills of dancing. The article states, “health care practitioners should utilize well-documented advice in encouraging dancers toward a healthy energy and fluid intake.” Additionally the researchers found “more injuries tended to occur in the evening, toward the end of the season, and during performances; these all suggest fatigue as a contributing factor.” While all athletes are not dancers these same practices can be helpful in preventing AND treating ankle sprains.
Read this article for more information http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3871955/
I asked an old coach to weigh in and he said, “many of the injuries in CF can be traced to the feet. Many of us have had injuries in the past (ankle sprains, knees, etc. ). These past injuries may cause slight compensation enough to create issues up the chain.” So, point of the story is take it easy on those ankles, stretch them out, and support your body’s foundation with great nutrition!
Here’s to creating Unstressed Wellness!
Copied from a post I did while working as a Nutrition Coach at CFWH.