This article will explore a deltoid ligament tear's definition, symptoms, and different ways to be treated. It is my hope that this article might offer something that can help you or someone you know live life in a healthier and happier way. Smile! :-)
What is a Deltoid Ligament Tear?
Symptoms of a Deltoid Ligament Tear
- pain that radiates from the inner ankle
- swelling of the inner ankle
- bruising of the inner ankle
- the severity of these symptoms varies depending on the severity of the injury
How is a Deltoid Ligament Tear Diagnosed?
- X-rays may be used to evaluate the ankle and foot for abnormalities to the bone or possible avulsion (tearing away of the ligament) of the bone at the injury
- MRI imaging of the soft tissues may be taken to evaluate the severity of the ligament tear and sprain
How do we treat a Deltoid Ligament Tear?
- Grade I
- results from stretching the ligament and has minor symptoms
- your ankle may be in pain, but is able to bear weight
- Grade II
- this is a partial tear of the ligament
- more pain than grade I
- weight bearing is not possible
- Grade III
- this is a complete tear
- most injuries to the ankle can be treated with rest and ice, however a severe injury of grade III might need surgery to repair
- for all grades: use the RICE method to ease pain and heal
- rest, avoid weight bearing activities
- ice, apply ice for about ten minutes at a time to the injured area
- compression, use an elastic bandage to prevent swelling, but avoid cutting off your circulation
- elevate, elevate your ankle above your heart to help reduce swelling
- for grade I: using a brace along with physical therapy helps stability, tightening, and strengthening of your ligament
- for grade III: if other methods are not improving the condition of the ligament surgery may be needed, there are two types of surgery for this injury
- surgery to tighten or re-attach the damaged ligament to the bone
- surgery to replace the damaged ligament with a nearby tendon
- for grades I and some for II: physical therapy can be done once swelling and inflammation resolves
- typically consists of
- gentle stretching
- dorsiflexion, lifting the toes off the ground while seated
- plantarflexion, pointing the toes forward while seated
- strengthening
- eversion, turning the inner ankle down and the outer ankle up while seated
- inversion, turning the inner ankle up and the outer ankle down while seated
- proprioceptive exercises (stability or stabilization training)
- the tree, balancing on one foot, making sure all the weight is shifted to one foot
- this is actually a yoga posture that I explore in one of my earlier articles ( Learn more about Vrksasana and its benefits here: http://forselflove.weebly.com/blog/how-to-love-yourself-by-practicing-your-best-is-enough )
- the tree, balancing on one foot, making sure all the weight is shifted to one foot
- gentle stretching
- typically consists of
Read the full article “Deltoid Ligament Tear” from the New Health Advisor here:
http://www.newhealthadvisor.com/Deltoid-Ligament-Tear.html
How Ardha Chandrasana Can Help Us Care for Ankles! :-)
Besides being an excellent teacher for balance and stability in the ankles, Ardha Chandrasana strengthens the:
- ankles,
- abdomen,
- thighs,
- buttocks, and
- spine.
- groin,
- hamstrings,
- calves,
- shoulders,
- chest, and
- spine.
There are also many therapeutic benefits including relief from:
- anxiety
- backache
- osteoporosis
- sciatica
- fatigue
- constipation
- gastritis
- indigestion
- menstrual pain
Cautions
Keep in mind that this posture is only for those that have reached a point where their ankles have become strong enough to bear the full weight of the body. Consult your physical therapist or doctor if you have had a recent ankle injury.
If you suffer from neck problems, don't turn your head to the side and upwards, continue looking straight ahead, keeping both sides of the neck evenly long.
Avoid practicing Ardha Chandrasana if you suffer from:
- diarrhea
- insomnia
- low blood pressure
- headache or migraine
Technique
- First perform Uttihita Trikonasana ( Learn more about Uttihita Trikonasana and its benefits here: http://forselflove.weebly.com/blog/how-to-love-yourself-by-loving-your-knees )
- exhale, press your right hand to the floor, and simultaneously lift the left leg parallel to the ground and straighten the standing leg
- turn the torso upwards as you reach the left arm straight up
- if comfortable turn your head in the direction of your torso, so that you are looking to your left side and upwards
- bear most of the body's weight on the standing foot, while the right arm only assists in maintaining balance
- stay in the pose for as many breathes as you are comfortable
- I advise you to smile if you are taking this too seriously, it always helps me to let go of distracting thoughts, and actually makes the body more at ease and cooperative
- when you are done with the first side, return to Uttihita Trikonasana, and perform Ardha Chandrasana on the other side
- When both sides are done smile and thank you body for carrying you through today's practice, the ground for supporting you, and breathe for making everything possible :-)
Here is an article from the Yoga Journal that provides more information and a video demonstration of Ardha Chandrasana: http://www.yogajournal.com/pose/half-moon-pose/
I hope this article has provided you with some useful knowledge about how to identify and treat a deltoid tear or sprain of the ankle for yourself and the one's you love. Seek medical attention if you are hurting physically to an unreasonable measure. Make sure that you are honest with yourself, letting go of stubbornness. Otherwise you risk short term or long term injury. If you are not able to do this ask someone who cares about your well being that you feel will be honest with you. Always be very careful when addressing bodily injury.
If there is ever anything that you would like to hear about please let me know in the comments area here or on the Facebook group “For the Love of Self.” I am always happy to hear comments on how to improve or to hear what you enjoyed about the current article. May your ac joint be relieved! :-) Have a wonderful week! Do your best to take care of your ankles, so that you might be happy, healthy, and productive throughout your days! Aaron Szczurek <3 :-)