Recently, during a tennis match, I sprained my ankle while executing a backhand volley. Losing the point added insult to injury, quite literally. Fortunately, it wasn't severe; I could bear weight immediately afterward and experienced only moderate pain in the ankle and arch. Yet, I was concerned about how it might feel hours later or the following morning. Waking up the next day, I found the ankle was still painful but thankfully not worse. Eager to expedite my return to tennis, I embarked on several ankle rehabilitation steps that I'd like to share here::
Orthotics:
While I typically use orthotics for tennis and running only, I decided to utilize them consistently for about a week post-injury to provide additional stability and comfort to my ankle and arch.
Kinesiology Tape:
I used SpiderTech pre-cut tape, my goal was to enhance stability while promoting blood flow and alleviating pain. However, there are various brands available, each with its own benefits.
Moving Beyond Pain Management:
Recognizing the importance of transitioning from pain management to rehabilitation, I wanted to start ASAP working on regaining range of motion (ROM), strength, and balance.
Range of Motion (ROM):
My ankle felt tight at the front and I know that it has less ROM on that side. To work on gaining back my ROM I’ve used GMB Fitness tight ankle guide, (GMB Exercises)
Strength and Balance:
Incorporating exercises from the Mobo Board 6-pack listed on their website, really helped me gain back strength and stability. Mobo Board Exercises
Results:
I was quite happy and to be honest surprised by the rapid reduction of my pain. I was able to play tennis the week after pain free.
Please note the above are only recommendations and should not replace professional medical advice.
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