Thomas was an avid high school soccer player with dreams of making it to the college level. He trained hard and played even harder, but one misstep during a match changed everything. As he lunged for the ball, he felt a sharp pain in his ankle and crumpled to the ground. The diagnosis was quick but disheartening: an ankle sprain.
Fortunately, at Aspen Ridge Physical Therapy, our therapists are skilled at identifying and treating all types of sports injuries. Our therapists will conduct a whole-body assessment to ensure we identify all the factors that may impact recovery and design our programs tailored to the individual.
Give us a call today to learn more about our programs and set up an appointment with one of our physical therapists!
Identifying an Ankle Sprain
At first, Thomas didn’t know the severity of his injury. Like many, he thought he could just ‘walk it off.’ However, the key signs were there:
- Pain
- Swelling
- Difficulty putting weight on the foot
Ankle sprains occur when the ligaments that support the ankle stretch beyond their limits and tear. When Thomas landed awkwardly, he twisted his ankle in the process. Although ankle sprains are common in sports and often ignored, getting proper care is critical to quick recovery and reducing the risk of future injuries.
Unfortunately, too often, athletes don’t want to miss out on competing and “play through” injuries. Ankle sprains, in particular, are susceptible to recurrent sprains, especially when not properly rehabilitated.
The Road to Recovery
Thomas’s journey to recovery began with a visit to Aspen Ridge Physical Therapy. He was evaluated by one of our skilled physical therapists and given guidance on how to recover quickly and get back into the game!
Initial Steps
Initially, Thomas’s therapy focused on reducing his pain, eliminating his swelling, and restoring his mobility. This involved:
- M.I.C.E (Move, Ice, Compression, Elevation): This simple method is crucial in the early stages of an ankle sprain. Thomas learned to keep moving his ankle, apply ice to reduce pain, and use compression with elevation to reduce the swelling.
Building Strength and Stability
Once the swelling reduced, Thomas’s therapy shifted gears towards rebuilding strength and stability. This phase included:
- Strengthening Exercises: Thomas worked on exercises to strengthen the muscles around his ankle. These included toe raises and resistance band exercises.
- Balance Training: To regain stability, Thomas practiced balancing exercises. This was crucial to prevent future sprains.
Regaining Functionality
The final phase of Thomas’s therapy centered on getting him back to his pre-injury level and back on the field. This involved:
- Functional Training: Thomas gradually returned to activities that mimicked soccer movements.
- Sport-Specific Drills: As he regained strength, sport-specific exercises were introduced to prepare him for returning to soccer.
Through his recovery, Thomas also learned how to perform sport-specific warm-ups, the importance of sleep, and regular conditioning to prevent injuries.
Embrace The Recovery Blueprint and Get Back in Action!
Thomas’s story is a reminder of the importance of addressing sports injuries with the guidance from our team at Aspen Ridge Physical Therapy. Take the first step in healing your ankle sprain and returning to the sport you love by calling today to schedule an appointment!
Your Success Is Our Priority!
Return to Aspen Ridge Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Exercise of the Month
LOWER TRUNK ROTATIONS
Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Hold for 30 seconds. Bring your knees back up and then drop them to the opposite side.
2 Sets, 2 Reps.
Ingredients
- 6 Tbsp unsalted butter, melted
- 1 Tbsp honey
- 1/4 tsp kosher salt
- 1 bunch asparagus, trimmed
- 1 Tbsp olive oil
- All-purpose flour
- 2 sheets puff pastry
- 12 slices prosciutto
- 1 (8-oz.) Brie, cut into 12
- 1 large egg
- Black pepper
Instructions
- Preheat oven to 400°F and line baking sheets.
- Mix butter, honey, and salt in a bowl.
- Toss asparagus with olive oil.
- Roll puff pastry into rectangles and cut into 12 squares.
- Brush with butter mixture and layer prosciutto.
- Add asparagus and Brie.
- Fold pastry, seal with egg wash, and season.
- Bake ~15 minutes until golden and melted.
- Brush with remaining butter mixture before serving.
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6 Tips For a Healthy Diet This Summer
Are you aware of the true importance of nutrition?
Your diet affects many aspects of your well-being including your immune system, bone health, muscle function, inflammation, and pain. Conditions including heart disease and diabetes are also impacted by dietary intake in both development as well as management.
As summer approaches, it can be difficult to keep good nutrition at the forefront of your mind, especially with barbeques and cookouts popping up everywhere you look!
If you need some help maintaining a healthy diet this season, take a look at these 6 nutrition tips:
1. Swap out snacks for fruits and vegetables
Every day, it is recommended that you consume at least 5 portions of a variety of fruits and vegetables. If this sounds challenging, remember that fresh, frozen, canned, dried, or even juiced fruits and veggies are all options.
2. Replace steak with fish
Fish is a great source of protein and contains many vitamins and minerals. You should try to incorporate at least 2 servings of fish into your diet every week.
3. Lessen your saturated fat intake
Did you know that too much saturated fat can raise your blood cholesterol levels, increasing your risk of developing heart disease?
Examples of food rich in saturated fat include:
- fatty cuts of meat
- sausages
- butter
- hard cheeses
- cream
- cakes
- biscuits
4. Cut down on sugary drinks
With the hot weather, it can be almost instinctive to reach for a cold soda out of the cooler. However, drinks high in sugar content can contribute to obesity and tooth decay. Try opting for a cool refreshing glass of water instead, or a tasty fruit smoothie!
5. Make sure you’re drinking enough water
Proper hydration is always important, but it becomes even more so during those hot summer months. It’s recommended that you drink around 6 to 8 glasses of water a day.
6. Don’t forget breakfast
A healthy breakfast should be a part of your daily routine. Eating breakfast sets the tone for your day and gives you the energy you need to make it to lunch!
We hope these tips will help you navigate this season and prioritize your health this summer!
Share Your Success Story
Your journey to recovery is important to us, and we’re proud to have been a part of it! If Aspen Ridge Physical Therapy has helped you feel stronger, move better, or get back to doing what you love, we’d be honored if you shared your experience in a Google review. Your story could encourage someone else to take the first step toward healing!
Our Patients Get Great Results
“Very helpful and super considerate of your life, and injury… Meaning they will always work with you regardless! Love the atmosphere and kind people that work here, and the clients are always friendly. I think it’s because we all have an injury we’re trying to recover from. Shout out to the Syracuse Aspen team for my recovery! I thought I was never going to be able to be healed up and healthy again, so thank you for this!”
-Zachary R.
