This video shows you a self treatment technique to correct the joint alignment after an ankle sprain. Specifically following an inversion sprain of the ankle. The distal talo-crural joint can go out of alignment after this injury resulting in pain, swelling and poor joint mechanics for months if not years. It’s important to correct this alignment to properly treat this type of ankle sprain.
Technique for ankle sprains self mobilizing [Click To Tweet]
Self-treatment technique to treat ankle sprains [Click To Tweet]
Simple technique to treat ankle sprains [Click To Tweet]
Hey guys, this is Manu Kalia, physical therapist and herbalist. So today I’m going to show you a self-treatment technique to treat ankle sprains. This is quite a common problem, and recently a buddy of mine called me and he’s had an ankle sprain for a couple of months now and he’s just not getting better. So this is one of the things that’s often overlooked: If there is a positional fault of the joint, alignment is off and it’s just not gliding or working properly, which will cause the person to continually have pain, swelling, weakness, and just things are just not right in that joint. And I’ve seen patients who have come after months or even years sometimes where they had an ankle sprain and the foot just didn’t feel right. So, pretty simple technique but very effective when it works.
So what we’re going to talk about here is we’re talking about inversion sprains. So just to show you guys, and this is a more common type of ankle sprain where the foot goes inwards and most of the time the problem is out through here. Now, if it’s a significant sprain, you can also have pain on the inside of the joint too. Now, we’re going to talk more about the outside of the joint. So then there are various ligaments here that can be affected too, but in this technique I’m going to address the joint-related issues that need to be corrected. So often with this type of a sprain, an inversion sprain, the person will have this bone down here, which is the fibula, will go a little bit out of alignment. So it’s your talofibular joint, and that joint gets a little bit out of alignment, a little bit whacked out, and possibly because even the ligament here or some soft tissues that pulled it out of alignment, and just the force of the sprain itself.
So you need to do some kind of manual technique to get that back into alignment often. So one of the things we’re going to do is, because the bone tends to go forward and downwards a little bit, we want to go the opposite direction to bring it back into alignment. So usually you’ll have your physical therapist or someone else do it for you, but if that’s not possible then you can do it yourself. So you want to use your fingers, and what I’m going to do is I’m going to grasp right about here. So here is that lateral malleolus, so your outside of your ankle. I’m going to grasp right by here. Remember, we’re trying to go backwards and slightly upwards. So I’m going to grasp here, I’m going to stabilize my thumb in the back and I can use my other hand to stabilize the foot too, and all I’m doing is I’m doing a glide back and up. So I’m just doing a glide back and up, back and up. I’m just mobilizing that joint, back and up, getting it back in position.
Now, you might have to change the alignment. So you might find that when you’re going in a certain direction it doesn’t feel smooth, it doesn’t feel like it’s going the right direction, so vary the angle a little bit. Go upwards slightly where it feels more comfortable. And once you get used to it and you’re able to do that, bring it back into alignment, into position.
You can also do some movements. You can do mobilization with movement. So at that point what I can do is I can bring it back and I can do some inversion, bringing the foot inwards. So I maintain that pull-back while I bring that foot back into inversion, or I might go into eversion also, so different directions. So move it back and forth in different positions.
So do about 15, 20 times the first time. See how it feels. Get up, walk, see how the joint feels, how the range is. And I did a video in the past where I showed you guys how to tape that. So after you mobilize it, use that taping technique to keep it in the right position, and that way it gives the joint the reminder to maintain that alignment.
So you might have to do this a few times to see if it’s going to work for you. You can do it every day. Do it about 15, 20 repetitions at a time. Do it a few times but don’t overdo it. So you don’t want to irritate that tissue either.
I hope that helps. If you have any questions, leave a comment. And make sure you check out the site, I have tons of information on it. Thanks, guys.