Latin Dancers: The Step-By-Step Guide To Get Back To Practice After A Sprained Ankle
Takeaway: Setbacks from injuries are frustrating, but this article will help you understand how to get back to practicing and competing as quickly as possible after suffering a sprained ankle.
The Step-By-Step Guide To Get Back To Practice After A Sprained Ankle
A sprained ankle can be a frustrating and painful injury, especially for a Latin dancer.
However, with the right approach, it is possible to get back to practice without feeling like you’re missing precious time practicing and refining your routines.
Here are a few steps that you can take to get back to practice as soon as possible after the initial injury:
Immediately after the injury:
Try to gently move the ankle through as much range of motion as you can.
This seems counterintuitive, but for injuries related to muscles and connective tissues (ligaments and tendons), this movement allows for more blood flow. That blood is what brings the nutrients needed to begin the healing process.
However, after the injury you should not try and continue practicing or participating in strenuous activity that is weight-bearing. Too much too soon can make the injury worse. Begin to rest the ankle as much as possible, but try to keep it mobile by frequently taking it through whatever range of motion is possible. This could include drawing circles with your foot, or tracing the alphabet with your toes.
If you suspect any broken bones, or if the pain is too unbearable to move the ankle, stop all activity and seek medical help.
You can ice the injury to help reduce swelling and pain, but, if possible, try to avoid immobilizing the ankle completely. Applying a compression bandage or brace can also be helpful in providing support and stability to the ankle.
Within a day or two of the injury:
See your doctor as soon as possible.
It is important to see a doctor to get a proper diagnosis and treatment for the sprained ankle. The doctor may recommend physical therapy, medication, or other treatments to help you recover.
They may also advise you on the best ways to reduce pain and inflammation and how long the recovery process will take. They can also rule out more serious injuries, like broken bones or torn connective tissue.
Follow the advice of your doctor as to the best next steps in your recovery journey.
For minor sprains, 2-3 days following the injury:
After a day or two, and once pain and swelling is no longer present in the injured foot, begin your gradual return to practice.
You should start with low-impact exercises and gradually increase the intensity as your ankle improves. Focus more on technique than intense practice rounds. This will help to prevent further injury.
Your physical therapist (if prescribed by your doctor) or doctor may be able to advise you on the best exercises to start with, depending on your specific injury and recovery. Additionally, if you’re working with a fitness coach, they too can provide specific strengthening exercise to speed up recovery and also help prevent the risk of more injuries in the future.
It's important to take it easy and not to push yourself too hard too soon. Listen to your body and avoid activities that cause pain or discomfort. It’s better to spend time easing back into full practice rounds, than to suffer another injury or make things worse. (Which could take you out even longer!)
With any injury, it’s important to be patient. Recovery from a sprained ankle can take time, so it's important to be patient and to give your body time to heal. Remember that everyone's recovery is different and it's important not to compare yourself to others.
While a sprained ankle can be a frustrating and painful injury, it is possible to recover and get back to practicing rather quickly, with the right approach. Initially, it's important to rest the ankle, promote good blood flow, and seek medical help if necessary.
Once the pain and swelling have subsided, gradually ease back into low-impact exercises and focus on technique rather than intense practice rounds. By listening to your body and following the advice of your doctor and fitness coach, you can speed up recovery and prevent future injuries. Remember, it's better to take it easy and avoid pushing yourself too hard too soon to avoid setbacks in your recovery.
P.S. Want to learn more about how to improve your results in dance competitions? Click here to learn what many of your peers already know—that extra step to focus on your efforts outside the studio can give you a huge competitive advantage.
*The information shared in this article is not medical advice. Seek professional medical advice with any injury or illness. This article is for education purposes only.