Recovering from Ankle Sprains: Tips for Martial Artists

Q: Recovering from Ankle Sprains: Tips for Martial Artists

Hello： It seems that your recovery is going well, but there is still some tightness in your right foot, and it hasn't returned to its pre-injury condition. <br>You can enhance local stretching and massage, as well as strength training. <br>If necessary, consider seeking physical

Ankle sprain

I am a martial arts athlete, and last November, I sprained my right ankle (inversion).
For the first two weeks, walking was very painful, and I had to limp.
Therefore, I took a break for about 1 to 1.5 months.
During that time, I received acupuncture and electrical therapy.
After the injury, I have been continuously stretching, such as performing splits (both front and side), lunges, and I frequently do wall stretches (with the outer side of my foot against the wall, the sole flat on the ground, and squatting down).
Occasionally, I also stretch my calves against the wall, and during classes, I slowly perform clockwise and counterclockwise ankle rotations.
I have been able to exercise for a long time without pain, but I can still clearly feel a difference between my left and right feet when walking.
My right foot always feels particularly tight, and when I increase the angle during rotation exercises, I can hear a "cracking" sound.
I also notice that my right foot feels more restricted than my left when doing splits.
Since I practice competitive martial arts, I sometimes need to practice jumping movements (some require landing on one foot after takeoff).
Although my ankle does not hurt during practice, I am still very concerned that my right ankle injury from last year has not fully healed and may affect my future athletic performance and overall condition.

*Do I need to seek medical attention again?*
*If so, which specialty should I see?*
*If not, what exercises can I do to improve my current condition?*
I kindly ask for your advice, thank you very much!

jessica, 10~19 year old female. Ask Date: 2017/08/16

Dr. Li Weiqiang reply Rehabilitation

Hello: It seems that your recovery is going well, but there is still some tightness in your right foot, and it hasn't returned to its pre-injury condition.
You can enhance local stretching and massage, as well as strength training.
If necessary, consider seeking physical therapy from a rehabilitation specialist.
Some schools have partnerships with hospitals' sports injury departments for educational collaboration; I'm not sure if your school has such a program.
Wishing you peace and health! Sincerely, Dr.
Li Wei-Chiang, Attending Physician, Department of Rehabilitation, Taoyuan General Hospital, Ministry of Health and Welfare.

Reply Date: 2017/08/16

More Info

Recovering from an ankle sprain, especially for martial artists, requires a careful approach to ensure full recovery and prevent future injuries. Ankle sprains are common in martial arts due to the dynamic movements involved, and while it sounds like you have made significant progress since your injury, there are still some important considerations to keep in mind.

Firstly, it’s great to hear that you have been proactive in your recovery by engaging in various rehabilitation exercises like stretching and ankle mobility drills. However, the persistent tightness and the audible "clicking" sound you experience in your right ankle could indicate that there are still underlying issues that need to be addressed. This could be due to residual swelling, scar tissue formation, or even a slight instability in the ankle joint.

When to Seek Medical Attention
Given your concerns about the difference in sensation and function between your left and right ankles, it would be wise to consult a healthcare professional, particularly a sports medicine physician or a physical therapist who specializes in orthopedic injuries. They can perform a thorough assessment of your ankle, including range of motion, strength testing, and stability evaluations. This will help determine if there are any lingering issues that need to be addressed, such as joint instability or muscle imbalances.

Recommended Exercises for Recovery
If you decide not to seek immediate medical attention, or while you wait for an appointment, there are several exercises you can incorporate into your routine to help improve your ankle function and strength:
1. Ankle Mobility Exercises: Continue with your ankle circles and wall stretches. You can also try dorsiflexion stretches by placing your foot flat against a wall and leaning forward to stretch the calf and Achilles tendon.

2. Strengthening Exercises: Focus on strengthening the muscles around the ankle. Resistance band exercises can be particularly effective. Try ankle dorsiflexion, plantarflexion, inversion, and eversion with a resistance band to target all the muscles around the ankle.

3. Balance Training: Incorporate balance exercises, such as standing on one leg or using a balance board. This will help improve proprioception, which is crucial for martial arts.

4. Functional Movements: As you feel more comfortable, integrate functional movements that mimic martial arts techniques. Practice low stances, side lunges, and gentle plyometric exercises to build strength and confidence in your ankle.

5. Gradual Return to Sport: When you feel ready, gradually reintroduce martial arts training. Start with low-impact drills and progressively increase intensity as your ankle allows. Pay attention to any discomfort or instability during these activities.

Conclusion
In summary, while you have made commendable progress in your recovery from your ankle sprain, the ongoing tightness and differences in sensation between your ankles suggest that further evaluation may be beneficial. Consulting with a sports medicine professional can provide you with tailored advice and a rehabilitation plan suited to your needs as a martial artist. Meanwhile, continue with your mobility and strengthening exercises, and be cautious as you return to more demanding martial arts activities. Prioritizing your recovery will not only enhance your performance but also help prevent future injuries.

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