Sprained Ankle: Try Rolfing

Accidents Happen:

Falls are common. Potential hazards include uneven sidewalks, icy driveways, loose carpets and believe it or not, progressive lenses. The lower portion of these glasses is designed for close activities, like reading, and can make it difficult to see the ground. Sometimes falls are due to slippery surfaces, sometimes, a foot gets caught and the body tumbles. Sprained ankles frequently occur as a result of falling.

The injury:

A classic sprained ankle includes swelling, bruising, pain, and stiffness. The ligaments and tendons of the ankle become overstretched. Additionally, the muscles of the lower leg can go into spasm.

When the body becomes injured the surrounding muscles tend to stiffen and shorten. It is the body’s way of limiting movement when trauma has occurred. Soft tissue injury results in painful muscle spasms,  and over time, fascial shortening. Pain leads to spasm, spasm leads to fascial shortening, and fascial shortening leads to pain; a vicious cycle.

R.I.C.E. 

The textbook treatment immediately following an ankle sprain is RICE.

Rest: Give the ankle time off from activity. it needs time to heal.

Ice: Apply up to 10 minutes on and 10 off periodically for the next 48 - 72 hours to discourage the accumulation of fluids at the ankle.

Compression: Gently wrap the foot and ankle with an ace bandage to reduce swelling and provide support.

Elevation:  Elevate the injured leg above the heart to minimize swelling.

Additionally, gentle active range of motion in the pain-free range can be helpful. This can include movement of the toes and light movement of the foot, ankle, and knee foot to tolerance. Movement within the pain-free range encourages blood flow and helps to maintain mobility.  When possible, movement facilitates healing.

Rolfing Speeds Recovery

Receiving a Rolfing session soon after an accident can interrupt the pattern of pain and stiffness and may hasten the healing process. Initially, the Rolfer does not work directly on an inflamed joint. Instead, they work on the surrounding areas, to reduce swelling, muscle spasms, and joint stiffness in the region. Rolfing facilitates tissue repair even when the work is not directly applied to the injured area. Rolfing can decrease pain and hasten recovery.

It may take up to six weeks for the soft tissue and ligaments of the ankle to heal. As the swelling recedes the ability to walk returns. 

Accidents Can Leave Their Mark

However, with healing, there is a caveat. Following an ankle sprain, the body forms a connective tissue splint to support the ankle while it is healing. Long after the original injury has healed this internal splint remains, inhibiting full mobility. Typically the stiffness is persistent and does not go away.

Here too, Rolfing can be very helpful.  Rolfing reestablishes the normal elasticity of the connective tissues, restoring mobility and circulation to my ankle. Rolfing can remove the internal splint from the ankle and restore full mobility to your body.

Rolfing Restores  Body Alignment & Biomechanics

How does a sprained ankle affect the rest of the structure? The whole body tries to compensate for the imbalanced movement pattern of the foot and ankle. That means each joint of the structure can work efficiently again. Rolfing helps to restore the breath and soothe the nervous system. The contents of this article are not intended to be diagnostic or prescriptive. Please consult your physician before embarking on any course of therapy.

Rebekah and David Frome practice acupuncture, Rolfing, and Craniosacral Therapy at Frome Physical Therapies, in Loch Arbour, NJ. To learn more and schedule an appointment, visit or contact us at www.fromept.com or 973.509.8464.