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Ankle Stability

June 28, 2023

Running the trails at Hiawatha

Hiking Robertson Cliffs

Playing Pickle Ball with friends

Walking the sidewalks of Queen St

Ankle Stability is crucial!

Ankle sprains are a common injury that occurs when the ligaments in the ankle are stretched or torn. Ligaments are strong bands of tissue that connect bones to each other and provide stability to the joints. Ankle sprains typically happen when the ankle is twisted or turned beyond its normal range of motion, causing the ligaments to overstretch or tear.

The severity of an ankle sprain can vary, ranging from mild to severe, depending on the extent of ligament damage. The most common type of ankle sprain is known as an inversion sprain, which occurs when the foot rolls inward, stretching the ligaments on the outer side of the ankle.

Symptoms of an ankle sprain may include:

Pain: The affected ankle usually experiences pain, which can range from mild to severe depending on the severity of the sprain.
Swelling: Swelling around the ankle joint is a common symptom. It occurs as a result of inflammation caused by the injury.
Bruising: Bruising or discolouration of the skin around the ankle may develop due to bleeding under the skin as a result of the injury.
Instability: Ankle sprains can cause a feeling of instability or weakness in the affected ankle, making it difficult to bear weight or walk normally.

Treatment for ankle sprains typically involves the following:

Rest: It's important to rest the affected ankle and avoid putting weight on it to allow the ligaments to heal. Crutches or a walking boot may be used to assist with mobility.
Ice: Applying ice packs to the injured area can help reduce swelling and relieve pain. Ice should be applied for about 15-20 minutes every 2-3 hours for the first 48-72 hours after the injury.
Compression: Wrapping the ankle with an elastic bandage or wearing a compression sock can help reduce swelling and provide support to the injured area.
Elevation: Elevating the ankle above the level of the heart can help reduce swelling by promoting fluid drainage.
Medications: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be recommended to alleviate pain and reduce inflammation.
Rehabilitation exercises: As the healing progresses, a healthcare professional may prescribe specific exercises to improve strength, flexibility, and stability of the ankle joint.

In cases of severe sprains with significant ligament damage, or if the symptoms do not improve with conservative measures, medical intervention such as immobilization with a cast or splint, or in rare cases, surgery, may be necessary.

It's important to consult a healthcare professional for an accurate diagnosis and appropriate treatment plan for an ankle sprain. They can assess the severity of the injury and provide guidance on the best course of action for recovery.

Improving ankle stability is crucial for preventing future ankle sprains and promoting overall ankle strength. Here are some exercises that can help enhance ankle stability:

Calf Raises: Stand with your feet shoulder-width apart, rise up onto your toes, and then lower yourself back down. Repeat this movement for several repetitions. As you progress, try doing single-leg calf raises to further challenge your balance and stability.
Alphabet Exercises: Sit on a chair with your feet off the ground. Imagine you are writing the alphabet with your toes in the air. This exercise helps improve ankle mobility and strengthens the muscles around the ankle joint.
Balance Exercises: Standing on one leg, try to maintain your balance for as long as possible. As you become more stable, you can make this exercise more challenging by closing your eyes or performing it on an unstable surface like a foam pad or wobble board.
Ankle Circles: Sit on a chair or lie down with your leg extended. Rotate your ankle in a circular motion, first clockwise and then counterclockwise. Perform several circles in each direction.
Resistance Band Exercises: Attach a resistance band to a stable object, and loop the other end around your foot. Move your foot in different directions against the resistance of the band, such as dorsiflexion (pulling your toes towards you) and plantar flexion (pointing your toes away from you). This exercise helps strengthen the muscles responsible for ankle stability.
Single-Leg Balance and Reach: Stand on one leg and reach forward, backward, and sideways with your arms while maintaining your balance. This exercise challenges your stability and improves coordination.
Proprioception Exercises: Proprioception refers to the body's ability to sense its position in space. Various exercises can enhance proprioception, such as standing on an unstable surface like a balance board or foam pad and performing controlled movements or balance activities.

Remember to start with exercises that are suitable for your current level of ankle strength and gradually increase the difficulty as you progress. If you have a history of ankle sprains or any concerns about your ankle stability, it's advisable to consult a physical therapist or healthcare professional who can provide personalized guidance and recommend appropriate exercises for your specific needs.

Reach out to us here at Fit Bodies Fit Minds if you need help recovering from an injury or would like guidance on how to prevent injury doing your favourite activities!

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The Power of Rest: Why Restorative Practices are Essential for Well-being

September 18, 2024

In our fast-paced, constantly moving world, rest often takes a backseat. But taking time to rest is not only crucial for physical recovery, it’s also vital for mental, emotional, and overall well-being. Whether it's through sleep, mindful breaks, or restorative yoga, rest allows the body to heal, reduces stress, and renews our energy. Here’s why incorporating rest into your daily routine is one of the best things you can do for yourself: 1. Physical Recovery Rest is where the magic of repair and regeneration happens. Whether you’ve had a tough workout or just a long day, your body needs time to heal and restore itself. Repair and Regeneration: During rest, your body works behind the scenes to heal tissues, muscles, and cells that may have been strained or damaged. Prevention of Overuse Injuries: Overworking muscles without proper recovery leads to fatigue, strains, and even injuries. Rest gives your muscles the time they need to repair. Energy Replenishment: Rest restores energy levels, ensuring that your body is ready for the next day or activity with renewed vitality. 2. Mental and Emotional Well-being Rest isn’t just about physical healing. It's a mental and emotional reset, giving your brain and nervous system the chance to recharge. Stress Reduction: Rest reduces cortisol (the stress hormone) levels, calming the nervous system. This helps improve mental clarity, emotional balance, and a sense of peace. Enhancing Focus and Productivity: A well-rested mind is sharper and more capable of handling daily tasks efficiently, leading to better productivity and problem-solving. 3. Improved Sleep Quality Quality rest leads to better sleep, and practices like restorative yoga can significantly enhance this process. Restorative Yoga for Better Sleep: By calming the nervous system, reducing anxiety, and promoting deep relaxation, restorative yoga helps you fall asleep faster and sleep more soundly. This deeper sleep is essential for overall health and recovery. 4. Balancing the Nervous System Our modern lives often activate the body's "fight or flight" response, leaving us overstimulated and exhausted. Restorative practices help shift our bodies into a more relaxed state. Activating the Parasympathetic Nervous System: Restorative yoga focuses on deep relaxation through passive poses, breathwork, and mindfulness. This activates the parasympathetic nervous system (the "rest and digest" response), promoting relaxation, healing, and inner calm. Countering Chronic Stress: By regularly practicing relaxation techniques, you can counter the effects of constant stress, creating a more balanced and harmonious nervous system. 5. Promoting Flexibility and Mobility Restorative yoga offers the perfect balance between rest and gentle movement, helping you maintain flexibility and mobility without the intensity of vigorous exercise. Gentle Stretching for Flexibility: Long holds and gentle stretches in restorative yoga help release muscle tension and improve joint health. Releasing Tension: It’s not just about flexibility—these poses also help release pent-up tension, creating space for more freedom of movement. 6. Emotional Release and Mindfulness One of the most powerful aspects of restorative yoga is its ability to help us connect deeply with our emotions and our bodies. Emotional Balance: By slowing down and practicing mindfulness, you create space to release emotions, stress, and tension that may have been held in the body. Mind-Body Connection: The meditative aspect of restorative yoga encourages you to be present, clearing the mind and cultivating awareness of the body’s sensations and needs. 7. Improved Digestion and Circulation When the body is in a state of rest, it’s not just the muscles that benefit—your internal systems do too. Boosting Digestion and Circulation: Stress can negatively impact digestion and circulation, but when the body is relaxed, these processes improve naturally. Resting allows your digestive system to function more efficiently and your blood to circulate more freely, supporting overall health. Incorporating adequate rest and practices like restorative yoga into your routine is essential for holistic well-being. Rest is about more than just physical recovery; it nurtures mental and emotional health, enhances vitality, and fosters inner peace. By prioritizing rest, you’re giving your body and mind the chance to reset, recover, and thrive. Contact Us to Explore Your Rest and Recovery Options! If you're ready to embrace rest and rejuvenation, we offer a variety of restorative options to support your body and mind. From calming restorative yoga classes to mindfulness practices, and wellness programs designed to bring balance into your life, there’s something for everyBODY. Looking for a truly immersive experience? Join us at one of our INspire wellness retreats , where you’ll be guided through transformative practices, and given the space to deeply reconnect with yourself. Our retreats focus on rest, renewal, and reflection, offering the perfect escape from the everyday hustle. Take the next step toward a more rested and revitalized you. Reach out today to learn more about our restorative classes, upcoming wellness retreats, and how we can help you find the balance you’ve been seeking!