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Insider Arthritis Tips August 2009
August 15, 2009
"The biggest tragedy in America is not the great waste of natural resources - though this is tragic; the biggest tragedy is the waste of human resources because the average person goes to his grave with his music still in him." -- Oliver Wendell Holmes
A Twisted Ankle Isn’t Just a Simple SprainThis was a great and timely article from a staff writer with the New York Times. The article was published online July 27, 2009. While not technically a form of “arthritis”, it is a common problem that many people encounter. The advice is worth following…
A Twisted Ankle Isn’t Just a Simple Sprain
A sprained ankle is one of the most common joint injuries, prompting many people to consider it “just a sprain” and not treat it with the respect it deserves. The too-common consequence of this neglect is a lasting weakness, an unstable joint and repeated sprains.
Given that some 25,000 ankle sprains occur each day in the United States, it is worth knowing how they can be prevented and how they should be treated.
I suffered two memorable ankle sprains, and although I did better with the second than the first, in neither case did I do everything right.
The first occurred 40 years ago when I was nine months pregnant with twins. I twisted my ankle stepping on an uneven surface in my backyard. The pain subsided in a few minutes, and I did nothing about it. Nothing, that is, until it began to swell and throb hours later and I couldn’t walk. I was not a pretty sight hobbling to the doctor using my husband as a crutch.
The second occurred about two decades ago, when I turned my ankle coming down the stairs of a commuter plane. This time the acute pain was so severe I had to be carried into the airport, where a wheelchair and ice packs were provided. On my connecting four-hour flight, I was given a three-seat row where I could keep my ankle elevated and periodically iced. I slept that night with the pillows under my foot. The next morning, the pain was gone and I went jogging.
The two mistakes: My first injury should have been treated immediately, with rest, ice and elevation and an elastic bandage to keep down the swelling; with the second, I had no business running on that ankle less than 12 hours after the injury.
No Quick Fix
Last month at the National Athletic Trainers’ Association annual meeting in San Antonio, experts responsible for the ankle health of college athletes reviewed research evidence for various methods believed to help prevent recurrent ankle sprains. I suspect that few athletes, whether professional, intramural or recreational, will like the bottom line: ankle sprains usually need more rehabilitation and take longer to heal than most people allow for.
Undertreatment means that “30 to 40 percent of people with simple ankle sprains develop chronic long-term joint pathology,” said one presenter, Tricia Hubbard, the undergraduate athletic training director at the University of North Carolina in Charlotte.
“Most research is showing that with any ankle sprain, the ankle should be immediately immobilized to protect the joint and allow the injured ligaments to heal,” Dr. Hubbard said in an interview. “At least a week for the simplest sprain, 10 to 14 days for a moderate sprain and four to six weeks for more severe sprains.”
Yet coaches, like most people, she said, “tend to think, ‘It’s just a sprain, you’ll be fine’ and they tape the ankle and ice it and the player is back on the field in a few days.”
Of course, players want to play, whatever their level, so they rarely question the wisdom of such a quick turnaround.
“Lack of pain is not always the best indicator that it’s safe to resume activity,” Dr. Hubbard said. “The pain of an ankle sprain can subside fairly quickly, but that does not mean the injured ligaments have healed.”
A Vulnerable Joint
Sprains occur when the foot turns in or out to an abnormal degree relative to the ankle. Common causes include stepping up or down on an uneven surface, particularly when wearing shoes with platform soles or high heels; stepping wrong off a curb or into a hole; or stepping on an object left in the wrong place.
In athletics, common causes include coming down wrong after a jump shot or rebound; stepping on another player’s foot; and having to make quick directional changes, as in tennis, basketball, football and soccer.
As with other such injuries, the recommended first aid for an ankle sprain, to be started as soon as possible after the injury, goes by the acronym RICE:
R for rest, I for ice, C for compression, E for elevation. In other words, get off the foot, wrap it in an Ace-type bandage, raise it higher than the heart and ice it with a cloth-wrapped ice pack applied for 20 minutes once every hour (longer application can cause tissue damage).
This should soon be followed by a visit to a doctor, physical therapist or professional trainer, who should prescribe a period of immobilization of the ankle and rehabilitation exercises. An anti-inflammatory drug may be recommended and crutches provided for a few days, especially if the ankle is too painful to bear weight.
The Healing Process
During healing, Dr. Hubbard said, “new tissues are laid down, and they need to be aligned with the action of the joint” through proper exercise.
Rehabilitation should include range-of-motion and stretching exercises, strength training and balance training.
Dr. Hubbard said studies had shown that one of the most effective immobilizers is the AirCast Air-Stirrup ankle brace. This inexpensive half-pound device limits motion but can be removed for needed exercises.
Even after an injury has healed, an athlete’s ankle often needs extra protection during physical activities. Studies reviewed by Jay Hertel, an athletic trainer at the University of Virginia, showed that wearing a lace-up ankle brace was more effective than taping the ankle in preventing reinjury.
Of course, preventing injury in the first place is ideal. Athletic trainers emphasize the importance of wearing proper shoes for your chosen activity — shoes that are comfortable, supportive and not worn out.
Dr. Hubbard says women should be very careful in high heels or platform shoes, which she called “an ankle sprain waiting to happen.”
Wei's World August 2009
This past Friday, I got two calls in the afternoon just as I was about to see my last patient.
What had happened with Jeffrey is that it had been raining and he was going around a curve, lost control (not speeding, according to the police report), and crashed into a light pole. The light pole had snapped in half and the top half came crashing through the roof like a harpoon. Six inches forward and Jeffrey would have died. He was taken to the local hospital and had 20 stitches. That’s all.
The second call was from my sister. My father had fallen earlier in the week and complained bitterly of hip pain. He was taken to the emergency room and x-rays showed no fracture. However, he continued to have pain during the week and was unable to bear weight. To make a long story short, he was taken back to the ER and repeat x-rays confirmed a fracture and she was calling to tell me he was admitted for surgery.
I went up to Philadelphia the day after my Dad’s surgery. All my siblings were there. My father has dementia and between the pain meds and his dementia, he was really out of it. I don’t think he knew who I was. To see him lapse into and out of consciousness, mumbling nonsense in two languages was very painful.
I’ve found during my journey of life the odd feeling that accompanies misfortune. You travel through a haze. What’s happened seems to be a bad dream… at least you hope it is. But it isn’t. You put one foot in front of the other and move forward because there is no other option. The earth doesn’t stop revolving; the world just doesn’t stop. It’s up to you to just keep going.
They say that there’s a silver lining in every cloud. Maybe in Jeffrey’s case, I find he comes to appreciate his health more. Maybe with my dad, it’s the opportunity to reconnect with my siblings. Maybe I haven’t found it yet.
So… all in all, a very eventful few days that once again conveyed the fragility and unexpectedness of life.
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