Get Relief for Your Sports Injury and Get Back in the Game!
Thomas was an avid high school soccer player with dreams of making it to the college level. He trained hard and played even harder, but one misstep during a match changed everything. As he lunged for the ball, he felt a sharp pain in his ankle and crumpled to the ground. The diagnosis was quick but disheartening: an ankle sprain.
Fortunately, at Leaps & Bounds our therapists are skilled at identifying and treating all types of sports injuries. Our therapists will conduct a whole-body assessment to ensure we identify all the factors that may impact recovery and design our programs tailored to the individual.
Give us a call today to learn more about our programs and set up an appointment with one of our physiotherapists!
Identifying an Ankle Sprain
At first, Thomas didn’t know the severity of his injury. Like many, he thought he could just ‘walk it off.’ However, the key signs were there:
- Pain
- Swelling
- Difficulty putting weight on the foot
Ankle sprains occur when the ligaments that support the ankle stretch beyond their limits and tear. When Thomas landed awkwardly, he twisted his ankle in the process. Although ankle sprains are common in sports and often ignored, getting proper care is critical to quick recovery and reducing the risk of future injuries.
Unfortunately, too often, athletes don’t want to miss out on competing and “play through” injuries. Ankle sprains, in particular, are susceptible to recurrent sprains, especially when not properly rehabilitated.
The Road to Recovery
Thomas’s journey to recovery began with a visit to Leaps & Bounds. He was evaluated by one of our skilled therapists and given guidance on how to recover quickly and get back into the game!
Rehabilitation of soft tissue injuries can be complex. Over the years, acronyms guiding their management have evolved from ICE to RICE, then to PRICE and POLICE. Although widely known, the evidence for these treatments is limited. ICE/RICE/PRICE focus on acute management and ignore sub-acute and chronic stages of tissue healing.
We posit that two new acronyms can optimize recovery. Our acronyms encompass the rehabilitation continuum from immediate care (PEACE) to subsequent management (LOVE). PEACE & LOVE underscores the importance of educating patients and addressing psychosocial factors to enhance recovery. In addition, while anti-inflammatories show benefits on pain and function, our acronyms flag their potentially harmful effects on optimal tissue repair. We suggest that they may not be included in the standard management of soft tissue injuries.
Initial Steps
Initially, Thomas’s therapy focused on reducing his pain, eliminating his swelling, and restoring his mobility. This involved:
M.I.C.E (Move, Ice, Compression, Elevation): This simple method is crucial in the early stages of an ankle sprain. Thomas learned to keep moving his ankle, apply ice to reduce pain and use compression with elevation to reduce the swelling.
Building Strength and Stability
Once the swelling reduced, Thomas’s therapy shifted gears towards rebuilding strength and stability. This phase included:
Balance Training: To regain stability, Thomas practiced balancing exercises. This was crucial to prevent future sprains.
Strengthening Exercises: Thomas worked on exercises to strengthen the muscles around his ankle. These included toe raises and resistance band exercises.
Regaining Functionality
The final phase of Thomas’s therapy centered on getting him back to his pre-injury level and back on the field. This involved:
Functional Training: Thomas gradually returned to activities that mimicked soccer movements.
Sport-Specific Drills: As he regained strength, sport-specific exercises were introduced to prepare him for returning to soccer.
Through his recovery, Thomas also learned how to perform sport-specific warm-ups, the importance of sleep, and regular conditioning to prevent injuries.
Embrace The Recovery Blueprint and Get Back in Action!
Thomas’s story is a reminder of the importance of addressing sports injuries with the guidance from our team at Leaps & Bounds. Take the first step in healing your ankle sprain and returning to the sport you love by calling today to schedule an appointment!
Help Us Help Our Community
This month we will be raising money for the Oakville Fareshare Foodbank! We will donate $10 for every Google review we receive!
New Year Black-Eyed Peas
Ingredients:
- 1 pound dry black-eyed peas
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 2 cloves garlic, minced
- 2 (32 ounce) cartons chicken broth
- 8 cups water
- 1 pound smoked ham hocks
- 1 (14.5 ounce) can diced tomatoes
- 5 pepperoncini peppers
- 1 bay leaf
- ½ teaspoon garlic powder
- ¼ teaspoon ground thyme
- salt and pepper to taste
Directions:
- Place black-eyed peas into a large container and cover with several inches of cool water; let soak at room temperature, 8 hours to overnight. Drain and rinse; set aside.
- Heat olive oil in a large stockpot over medium heat. Add onion and garlic; cook and stir until onion becomes translucent, about 5 minutes. Pour in broth and water; bring to a boil, then reduce heat to a simmer. Stir in black-eyed peas, ham hocks, tomatoes, pepperoncini, bay leaf, garlic powder, thyme, salt, and pepper.
- Cover and simmer until peas are tender, ham meat is falling off the bones, and broth is thickened, about 3 hours.
Why Leaps & Bounds is the Key to Full Recovery After a Sports Injury
When recovering from a sports injury, time is of the essence, and seeing a member of our team as soon as possible can be the pivotal factor that leads to a complete and successful rehabilitation. While many may consider these injuries a mere inconvenience, they can have long-lasting consequences if not treated properly from the start.
Here’s some of the common problems with waiting to see one of our therapists after a sports injury:
- Incomplete Healing: Ligaments and tissues may never regain their full strength and stability, leaving you vulnerable to further injuries. The longer you wait to address the issue, the more challenging it becomes to recover fully.
- Poor Rehabilitation: Inadequate or improper rehabilitation is a common pitfall that leads to recurrent injuries. Without proper rehabilitation, you risk weakening the supporting structures, setting the stage for another injury.
- Return to Activity Too Soon: One of the biggest mistakes an athlete can make is rushing back into physical activities or sports before a full recovery. It’s understandable to be eager to return to the game, but a premature return can lead to re-injury. Our therapists will guide you on when it’s safe to resume your activities, ensuring you don’t jeopardize your progress.
New Year, New You: What We Can Do
There are many different ways our team can help you achieve your health, wellness, and fitness goals this year. We can…
- Conduct a comprehensive assessment to identify specific areas of weakness, impairment, or dysfunction, so you know exactly where to focus your efforts.
- Work with you to resolve or manage persistent pain, mobility restrictions, or chronic conditions that might be holding you back from achieving your goals, such as the following:
- Balance or gait issues
- Chronic pain
- Arthritis
- Underlying or unresolved injuries
- Help you develop a personalized exercise program that addresses your unique goals, interests, and abilities.
- Offer general health and wellness information in addition to exercise, such as nutritional counseling or stress reduction techniques.
- Provide structure and support so you don’t bite off more than you can chew (and become frustrated in the process).
A Little Help Goes a Long Way
At this point, everyone knows that most New Year’s resolutions fizzle out by Valentine’s Day. A major reason for this is that many people try to make major changes without any kind of guidance or support. The team at Leaps & Bounds can provide that support. We’ll help you know what goals would benefit you the most and ensure you’re following a progressive program that adds a little bit at a time. Plus, we can help track your progress and cheer you on as you hit your key milestones. 2025 is going to be a great year–especially with a bit of help from Leaps & Bounds. Call us today to get started!
Your Road to Recovery Begins Now — Take Action Today!
When it comes to sports injuries, early intervention by one of our therapists is not just a wise choice — it’s a game-changer. Their expertise and guidance can make all the difference between a complete recovery and a cycle of recurrent injuries.
Don’t let an injury hold you back; call Leaps & Bounds today. Your future self will thank you!
Patient Success Story
“Leaps & Bounds came highly recommended. Friends and family have used their services, and everyone raved about Pat. I recently had some issues with my shoulder and gave them a call to see if they could help. Pat and his team were thorough in their assessment and crafted an individualized rehab plan for me. Regular check ups kept me on track, and nearly 7 weeks later, I am pain free and equipped with some new techniques and exercises to prevent future injuries. A big thanks to Pat for his knowledge, approachability and humour. And thanks also to Michelle at reception for always being friendly and on top of appointments and billing. A great facility and a great team!” – O.M.