Ankle Sprains & Strains

What Can I Do To Heal My Sprained Ankle?

Ankle sprains occur when the ligaments that hold the ankle together get stretched or torn when the ankle is forcefully twisted inwards or outwards.  Ankle sprains will present with pain, difficulty (or an inability) to weight bear, varying degrees of ankle swelling and bruising, and ankle stiffness.  Some ankle sprains require an x-ray to determine if the ankle sprain is also accompanied by a fracture. 

Rehab from an ankle sprain varies depending on the location of the sprain and the severity of the sprain.  Minor ankle sprains will typically recover in 2-4 weeks, while more severe sprains may require 8+ weeks.  Treatment should include a detailed history, a comprehensive ankle exam, and a treatment plan.  Early rehabilitation will focus on controlling ankle swelling and gradually increasing ankle range of motion.  As the ankle heals, treatment will focus on improving ankle strength and balance. 

If you are dealing with an ankle sprain or any ankle pain, call Momentum today to find out how we can help you get a foot up on your ankle pain. 

Stephen Uhrbach is the clinic owner and lead physiotherapist at MOMENTUM Physical Therapy & Sports Rehab Ltd. located in Okotoks, AB.

Warm-up!

Is it important to "warm-up" before physical activity?

Yes!! Warming up before taking part in any physical activity is very important as it works to prepare your body for action.  When you "warm-up" prior to physical activity you are actually preparing your muscles, tendons and joints for movement.  This is favourable as it helps to reduce your chance of getting injured.  Traditional "warm-ups" have generally consisted of 30 second static stretches to the large muscles of your body.  However, research has shown that this type of pre-activity preparation actually shuts the muscles down.

Proper "warm-ups" are now recommended to consist of mild-moderate levels of exercises that include movement.  Examples include going for a brisk 10 minute walk, lightly tossing a ball, or dynamic stretching.  A proper "warm-up" should start to get your sweat flowing and its effects will last for about 15 minutes.  

To learn more about a proper warm-up program to best prepare you for your sport, call MOMENTUM today! We would love to help get you ready! 403-982-5600.

Stephen Uhrbach is the clinic owner and lead physiotherapist at MOMENTUM Physical Therapy & Sports Rehab Ltd. located in Okotoks, AB.

'Tis the Season... for Snow Shovelling!

How can I reduce my chance of injury from snow shovelling?

Winter in Alberta means snow, and usually lots of it!  For most of us that also means snow shovelling.  But it can also mean sprains, strains and back injuries if we don't follow a few simple rules when shovelling snow.

Prepare yourself by dressing properly and using the right tools; including a snow shovel that is designed to help you push the snow as opposed to lift it.  Other easy steps include:

• Keep your core muscles tight (like you are bracing your stomach to take a punch).  This will help to stabilize your back.
• Reduce the strain on your shoulders and back by keeping your back straight and your chest up.
• Push the snow instead of trying to lift it.  If you do need to lift it make sure to use your legs and take small scoops.
• Pace yourself and take breaks.
• If you feel pain, stop!

If you need help managing a strain or injury, or if you would like to talk about more injury prevention ideas, give us a call!   MOMENTUM Physical Therapy & Sports Rehab is here to help! 403-982-5600.

Stephen Uhrbach is the clinic owner and lead physiotherapist at MOMENTUM Physical Therapy & Sports Rehab Ltd. located in Okotoks, AB.

Sciatica? What's that?

What is Sciatica?

Sciatica generally refers to any type of pain that travels down the back of the hip into the thigh and calf. This pain follows along the largest nerve in the body, the sciatic nerve, which branches down the lower back and both legs. While there is no single cause of sciatic pain, we know that dysfunction in the low back, hips, groin, or legs can contribute to this pain.  Sciatic pain can vary widely from a mild ache to excruciating pain.  The pain may be constant or intermittent and range from tingling and numbness to a severe burning sensation.  To treat sciatica your physiotherapist will need to complete a comprehensive physical assessment to determine the root cause.  Once the origin of the pain has been identified, appropriate stretching, muscle mobilization, and strengthening exercises can often be prescribed to alleviate the symptoms.  If you are dealing with any form of sciatica, call MOMENTUM today to find out how we can help! 

Stephen Uhrbach is the clinic owner and lead physiotherapist at MOMENTUM Physical Therapy & Sports Rehab Ltd. located in Okotoks, AB.