Sprained Your Ankle? Try Physical Therapy!
If you’ve never sprained your ankle yourself, you almost certainly know someone who has: ankle sprains are one of the most common orthopedic injuries, accounting for 15% of all sports injuries.
While most people see ankle sprains as minor injuries (think about all those movies where someone’s relieved an injury is an ankle sprain, not a broken bone), they still require care. Physical therapy is essential in creating the right environment for your ankle to heal, which can facilitate the process and help prevent future injuries.
Today, we want to share the story of one of our patients, a lifelong athlete we’ll call Jason. Jason sprained his ankle on the football field and sought treatment at Achieve Therapy to help him return to the game as quickly and safely as possible.
Keep reading to learn more about Jason’s injury and what our physical therapists did to help him. Or, if you’d like more personalized guidance, give us a call to speak to our friendly staff!
Happy Fourth Of July From Our Team!
A Bad Fall and a Moderate Injury
Football players like Jason are at a high risk of ankle sprains because their sport requires them to run and quickly pivot across the field as they dodge opponents. Jason was in the middle of a scrimmage when he rolled his ankle, forcing the joint beyond its normal range of motion. Jason knew immediately that something was wrong. He felt an intense, throbbing pain in his ankle, and when he tried to stand up, his ankle felt weak and unstable. The athletic trainer dressed his injury, correctly identified it as a sprain, and suggested he visit a physical therapist.
Jason came to see us a few days later. We determined that Jason had suffered a Grade 2 (moderate) sprain. Ankle sprains occur because the ligaments in the joint either overstretch or tear. The worse the damage to the ligaments, the worse the injury–and the longer the recovery time. A Grade 2 sprain like Jason’s typically takes up to 6-8 weeks to heal and can take another several weeks to fully rehabilitate. We got him started on the process immediately.
A Personalized Approach to Recovery
Because Jason’s injury was so recent, we started with guidance on how to protect his ankle while staying as active as possible. Physical activity and movement ensure good outcomes after an ankle sprain. But as he started to improve, we began work on his rehabilitation, guiding him through the recovery process:
- Step 1: Pain Management and Mobility. We offer several all-natural alternatives to pain medication, including pain-relieving modalities and manual therapy. Manual therapy also helped Jason begin to work on his ankle’s mobility by gently guiding his ankle through its range of motion.
- Step 2: Active Mobility. Eventually, Jason graduated to more active mobility exercises. We showed him stretches and other exercises to restore his ankle’s range of motion. We also helped him stretch out his calf muscles.
- Step 3: Strength and Endurance. It was important for Jason to work on restoring and improving strength–not only in his ankle but throughout his leg.
- Step 4: Functional Training. It wasn’t enough for Jason to restore strength. He also needed to retrain in various functional movements, including his agility and sense of balance. We also worked with him on football-specific movements.
- Step 5: Return to Sport. Although Jason felt fully rehabilitated, he needed to ease back into football. We provided him with a personalized return-to-sport program that allowed him to start training in a way that would risk re-injury.
Jason’s treatment plan consisted of both in-clinic sessions guided by his physical therapist and an at-home exercise program to help boost his recovery.
When It Comes to Ankle Sprains, Don’t Skip PT
Ankle sprains rarely require surgery–but physical therapy is essential if you want to fully rehabilitate. Why? Because someone who suffers one ankle sprain is likely to suffer another, and that’s especially true if they don’t go through rehabilitation. Because Jason took rehab seriously and worked hard to strengthen his ankle and leg muscles, he reduced his risk of future injuries. His efforts during rehab will help protect his ankle in the future. Call Achieve Therapy to learn how we can help you with your sprained ankle.
Heather Walsh (DPT, ATC)
Heather graduated from the University of Mary with a bachelors degree in Athletic Training then continued her education at University of North Dakota with a Doctorate degree in Physical Therapy in 2004. Heather joined the Achieve Therapy partnership in 2005. She specializes in manual therapy, chronic pain, vestibular and sport rehabilitation. She is advanced trained in PRRT techniques, ASTYM, Dry Needling, Blood Flow Restriction (BFR) therapy, and performs Ergonomic Assessments. Heather treats patients at the East Grand Forks clinic. Heather and her husband Anthony reside in East Grand Forks, MN with their two wonderful children Karlee and Cayden.
Say Hello to Dr. Austin Urlaub!
We’re thrilled to introduce the newest member of our physical therapy team, Dr. Austin Urlaub! Austin is passionate about helping people move better and feel stronger, and he brings that same energy to everything he does.
Outside the clinic, he’s all about family time, outdoor adventures, golf, pickleball, and just about anything sports-related. Whether he’s relaxing by the lake, enjoying a fire, or catching a football game on TV, Austin makes the most of his time off.
We’re excited to have him on board—and we know you will be too!
August Workshops
Rotator Cuff
Our Patients Are Getting Great Results
I love this place! My PT Tom is awesome. He has helped me to deal with my pain so much.
– Kymberli S.
Great experience with Cliff to help my frozen shoulder. I highly recommend him.
– Ann Mc.
Their therapy is awesome. And the exercise they recommend you do at home. They make you recover faster.
– Anna S.
We Are Hiring for PTA and PT positions!
Interested in Joining Our Achieve Therapy & Fitness Team?
The team at Achieve Therapy, LLC takes joy in helping people in our communities Move Better, Feel Better & Play Better. If you are passionate about delivering quality care and making a real difference in people’s lives, we want you at Achieve Therapy! To fulfill our mission of helping people achieve “Performance for Life,” Achieve employs team members that are innovative, independent thinkers who have a willingness to learn and are coachable.
August Staff Anniversaries
Laurie Holte | 1st | 22 years
Cliff Lafreniere | 1st | 22 years
Michelle Ellis | 1st | 22 years
Matti Robinson | 9th | 15 years
Thank you for your years of service.
August Staff Birthdays
Matt Grasser | August 11th
Tahra Johnson | August 15th
Mike St. Onge | August 23rd
Wishing you a wonderful birthday.
Recover Stronger: Why You Should Consider Personal Training
You’re nearing the end of your physical therapy program, but don’t want to give up the structure and support the Achieve PTs provided. We don’t blame you, which is why we offer personal training services at our clinic! Even after physical therapy, many people still need help building strength, balance, and confidence. Our personal trainers work alongside our physical therapists to help you seamlessly transition from PT to a more general exercise program.
What Sets Our Personal Training Program Apart?
- A Collaborative Approach: Our trainers consult with your PT to ensure workouts match your abilities and build on your rehab progress.
- Clinical-Grade Expertise: We build your sessions on proven strategies, including motor control training, progressive resistance exercise, and mobility work. Our program is especially beneficial for people with conditions like arthritis or chronic pain.
- Safe Progression: Our approach to training will ensure you are not overloading healing tissues and will help reduce re-injury risk. It supports proper joint alignment, movement patterns, and muscle control.
- A Supportive, Familiar Setting: You’ll continue to work out at our clinic rather than stepping into an intimidating gym.
Give Us a Call to Learn More
When your recovery ends, personal training begins! These services can help you thrive long after your physical therapy program, helping you to move more easily, improve your endurance, and gain the strength you need to live your life to the fullest. Schedule an appointment with Achieve Therapy to get started.
Recipe of the Month: Salmon Burgers
Ingredients:
- 4 boneless, skinless salmon fillets about 1lb 4oz in total, cut into chunks
- 2 tbsp Thai red curry paste
- thumb-size piece fresh root ginger, grated
- 1 tsp soy sauce
- 1 bunch coriander, half chopped, half leaves picked
- 1 tsp vegetable oil
- lemon wedges, to serve
For the salad:
- 2 carrots
- half large or 1 small cucumber
- 2 tbsp white wine vinegar
- 1 tsp golden caster sugar
Instructions:
- Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced.
- Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
- Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves.
- Divide the salad between 4 plates. Serve with the burgers and rice.
Meet Our Team
Your Journey Your Choice
Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about! Get started today!
Simple Exercises to Stretch and Strengthen Your Ankles
Ankle sprains may be common, but you can avoid them by strengthening your ankles and lower legs and working on your balance. Here are three simple exercises you can perform at home to help protect your ankles–although be sure to check with us before starting them!
- Write the Alphabet: This exercise helps improve your ankle’s mobility (and it’s fun). You can perform it while lying on your back or sitting in a chair
- Lift one leg off the ground and write out the alphabet with your foot in the air. Then repeat on the other side.
- Mix it up by drawing lower case letters, upper case letters, or writing in cursive!
- Calf Raises: Calf raises help mobility in your ankles while building strength in the calf muscles, which provide additional support to the joint.
- Stand shoulder width apart, ensuring your weight is evenly distributed across both feet. Hold on to something sturdy for balance.
- If you have stairs, stand on the bottom step.
- Slowly rise onto your toes, ensuring your heels are lifted off the ground.
- Hold for a few seconds, then slowly lower back to the ground. Repeat 10-15 times.
- Stand shoulder width apart, ensuring your weight is evenly distributed across both feet. Hold on to something sturdy for balance.
- Single-Leg Balance: Finally, this exercise helps improve your balance and stability, which is essential in preventing ankle injuries.
- Stand with your knees slightly bent. Shift your weight onto one leg.
- Next, slowly lift up the foot of the other leg. It should be a few inches off the ground. Hold for 30-60 seconds.
- If this is too challenging, you can start by resting your hand on a chair or fingertips on a wall for support. When it gets too easy, close your eyes (trust us).
If you’d like more information about preventing ankle sprains, call Achieve Therapy today!
