Pilates is a wonderful tool for helping anyone who is recovering from an ankle injury, as weight and impact on the ankle joint can be less during Pilates than during many other forms of exercise.
Most of us have rolled an ankle. We trip while walking, running, dancing or playing sports—and often we try to self-diagnose and self-treat with RICE: rest, ice, compression and elevation. While this approach may suffice with a very minor injury, a true ankle sprain requires more attention.
Ankle sprains are among the most neglected injuries in the United States, according to the American College of Foot and Ankle Surgeons (ACFAS 2013). Neglecting them leads to ankle instability, chronic sprains and even fractures. After an ankle injury (or really any injury) we tend to baby it and avoid really working it for improvement.
Severity of Ankle Sprains
About 85% of ankle injuries are sprains, and 85% of those are lateral-inversion sprains. An inversion sprain happens when you roll the ankle laterally, stretching or tearing the ligaments on the outside of the ankle.
Ankle sprains have three degrees of severity:
First degree. Ligaments are stretched but not torn. Common symptoms are mild pain, swelling, stiffness, and difficulty with high-level activities such as running, hopping and jumping.
Second degree. Ligaments are partially torn; this is the most common level of sprain. Symptoms include significant swelling, bruising, moderate pain, loss of motion, and pain with walking.
Third degree. Ligaments are torn completely; this is the most serious level of sprain. Common symptoms include severe pain (especially when walking), swelling, joint instability and loss of motion.
Pilates footwork and Jumpboard not only help strengthen the ankle, it keeps the ligaments from getting stiff, allows gentle increase of resistance in a low to no impact movement, and balances the muscles in the feet and ankle to avoid future sprains!
So Jump for Joy!
MPS and Central Core