INJURY AND PREVENTION SPRAINED ANKLE

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by josieandclancey
Last updated 8 years ago

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Discipline:
Health & Fitness
Subject:
Health
Grade:
1

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INJURY AND PREVENTION SPRAINED ANKLE

Injury Prevention and Management

How injury occurred

Rehabilitation

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NO HARM

NO HeatAlcoholRunningMassageAll of the things in HARM promote blood flow and to ensure you get a good recovery you should not promote blood flow.

RICERS

RELATIVE TO SPRAINED ANKLE

R-est the ankleI-ce the outside of the ankleC-ompression, wrap ankle in bandagesE-levation, keep ankle above heart(lie down and rest ankle on pillow)R-eferral go to doctors and make sure there is no further internal damage no breaks

Josef was running along the side of the road he fell into a divet and sprained his ankle. He immediatley applied RICER and he later went to the doctor and found that it was a Lateral Grade 2 Sprained Ankle he tore his calcaneofibular ligament. The doctor told him to apply the No HARM rule for the first 48-72 hours. After that he applied pain free progressive mobilisation to start him on his recovery which was Flexibility, static movement, PNF, dynamic/bolisitic stretching. once he started to gain mobility again he started to do some propiroception to retrain his ankle and built up his speed, power and strength so he could start to train and play again

Whilst Josef was in rehab he had to do a number of different activities to maintain his fitness. He started off with pain free progressive mobilisation which involved flexibility training,static movements such as calf raises, PNF which is contract and relax movements,dynamic/bolisitc stretching which involves going for walks, using balance wobble boards, and he started swimming to keep up his cardio-respiratory fitness.It took Josef up to 2 months to fully recover and get back to his jogging


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