This information does not replace the advice of a doctor. Advanced conservative treatment of complete acute rupture of the lateral ankle ligaments: Verifying by stabilometry. Stand with your hands in front of you, resting against a wall, countertop, or chair back for support. James offers Online Physiotherapy Appointments for 45. Here are 5 easy exercises to help you deal with the pain, stiffness, and swelling of a back strain. You can do these exercises to strengthen your ankle ligaments after an injury. first aid method should be used to reduce pain and swelling. Ankle sprains are common injuries caused when the ligament is stretched or torn. Then take the other foot and step over the object. Implementation of ROM and ankle-strengthening exercises when the patient is pain free is important. Repeat 10 times, and build up to 20 times. Your goals are to achieve full range of motion. Use these balance centered sprained ankle exercises on finishing your rehabilitation. The ones most likely to get injured are in your ankles, knees, and wrists. " Edson, C. J. If there's no pain, you can repeat this 2 or 3 times.. The treatment after a knee injury mainly depends on the severity of the injury and therefore the type of sprain. Stand on the uninjured foot and brace yourself on a sturdy object. Or perhaps you got a sprain when you took a spill while simply walking down the street. Identifying every detail of the pathophysiology of each condition in which these structures are involved is the key to an appropriate approach and treatment. The number of sets and reps will vary, depending on your injury, but the exercises include straight leg lifts, squats, static squats, leg extensions, leg curls, and leg presses. To diagnose a wrist sprain . Elevate your ankle as this reduces swelling by allowing tissue fluids to drain away. A talus fracture usually results from serious trauma to the foot. Medical Review:William H. Blahd Jr. MD, FACEP - Emergency Medicine & E. Gregory Thompson MD - Internal Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine. You can grab the doorway if you need support. We avoid using tertiary references. Grade II - This rib sprain is moderate and occurs when the ligament stretches too much. Hold for 10 seconds, then relax your fingers to your palm. Recovery time depends on the severity of the sprain, your age, and your general physical health. The gold standard of care is surgery on the stifle, including extracapsular repair, tibial tuberosity advancement (TTA), or tibial plateau leveling osteotomy (TPLO). 2005 - 2023 WebMD LLC. xYYs8~w^vrh=OD},R!A+_ "%Rh|}7*b?ts|3TJn?wo/qf7lsy>^^|sl="C7$a%//V%5;_7cC~'; ^d 7>3^0`EzEIa*p Place a towel on the floor before your chair. To be independent with home exercise programme as appropriate To understand self management / monitoring, e.g. Move your feet out in front of you so they are about a foot in front of your hips. Exercises Hold for about 6 seconds, then lower slowly. Sit with your affected leg bent. Your doctor will determine the best type of brace to use and prescribe an exercise program to suit your specific needs. Now slowly move your foot inward against the resistance band and bring it back. (1998). Using an ice pack may reduce blood flow to the injury and help ease pain and swelling. Sit on the floor. Weeks 4-6. Bend your affected knee but keep the other leg straight in front of you. stands for Rest, ice, compression and elevation. However, no loss of function occurs. Your good foot acts as a pivot. Thumb opposition In spring ligament insufficiency the patient can stand on his tip toes on the affected side with partial restoration on the medial arch, but with forefoot abduction and heel valgus. You might also use an elastic bandage and learn how to do compression wrapping to support your injured ankle. Make sure to keep your wrist straight during the exercise . Treatment for Suspensory Ligament Desmopathy Recommended treatments for acute suspensory desmitis include rest, support bandages, anti-in-ammatory therapy, and a slow return to controlled exercise. Repeat 8 to 12 times. 2) The calcaneal fibular ligament (CFL), which connects the fibula (outer leg bone) to the calcaneus (heel bone) below. 0 Return-to-sport testing after medial patellofemoral ligament reconstruction in adolescent athletes. How To Get Rid of Gas Pain 7 Home Remedies, How to Get Rid of Vitiligo 6 Home Remedies, Kidney Pain in the Morning: Causes, Treatment, and Remedies, 7 Effective Ways To Relieve Headaches After Crying, 13 Ways For Easing Neck Pain In The Right Side Of The Neck, 8 Ways To Relieve Headaches From Working On Computer All Day, 7 Causes of Getting Headache Immediately After Eating and Remedies. Start with both feet resting on the wall. Repeat ten times, increasing speed as you heal. Your other leg should be bent, with that foot flat on the floor. Tie a loop in the end of the resistance band and hook it around your foot. Foot and ankle clinics. Relax for up to 10 seconds between repetitions. 2005-2023 Healthline Media a Red Ventures Company. Dont over do it. The American Academy of Orthopaedic Surgeons says your treatment plan will probably include the RICE protocol, which includes rest, ice, compression and elevation. (2016). Our team thoroughly researches and evaluates the recommendations we make on our site. %PDF-1.7 Repeat this 10 times. After removing the boot, 4-6 weeks of Physical Therapy are carried out to help return the patient to normal functional levels. Physical medicine and rehabilitation. If you believe that this Physiopedia article is the primary source for the information you are refering to, you can use the button below to access a related citation statement. Put your hands slightly behind your hips for support. Alongside the Posterior Tibial Tendon, the Spring Ligament plays a vital role in maintaining the structural integrity of the foot. Cryotherapy is an effective analgesic when used perioperatively. Do not attempt this exercise if you feel you might not have been able to do it before your ankle was injured. 1 0 obj We Recommend Health Treatment Posterior tibial nerve flossing Foot intrinsic exercises Try to hold this for 20 to 30 seconds. DOI: Fallat L, et al. Rehabilitation of the ankle after acute sprain or chronic instability. An August 2013 study published in the Archives of Orthopaedic and Trauma Surgery found that most cases of ankle sprains can be treated without surgery. Push down with your uninjured foot while pushing upward with your injured foot. xko{~r.mKb,!9wKr%r,qw9!|9^-W._/x:T&r4\~Y.U9WW7/_A"B/y&/_\}`/L According to Harvard Health Publishing, people of all ages, regardless of whether they're couch potatoes or athletes, can sustain this injury. The American Academy of Orthopaedic Surgeons explains that ligaments are strong bands of fibrous tissue that connect one bone to another. Your therapist will design a plan to meet your individual goals, challenges, and needs. Spring ligament instability. You should be able to slip your hand in between the floor and the small of your back, with your palm touching the floor and your back touching the back of your hand. Sit on the floor and try to point your foot forward toward the ground by only moving your ankle. Sit on the floor and try to point your toes up toward the ceiling. Hold for twenty seconds. Pain is worse when weight-bearing at it places the spring ligament under a stretch, while activities such as walking, running or jumping can further exacerbate pain levels. Compression with a knee sleeve or ACE bandage and the range-of-motion exercises will also help reduce swelling. End with both feet on the floor. (2007). Sports medicine and arthroscopy review, 14(2 . Prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. Use your injured leg to raise yourself up, bringing your other foot level with the stair step. hb```b``d`f``Sf`@ 3 28,: @),r`vLnxiF b.`9mg`R9 Q` M Your hips should be as close to the wall as is comfortable for you. The ball should move with you but stay pressed into the wall. To establish that the product manufacturers addressed safety and efficacy standards, we: We do the research so you can find trusted products for your health and wellness. Bend your thumb downward where it meets your palm, then straighten it. Foot and Ankle Clinics. Put a book or other small object on the floor. endobj Sit or stand and hook the inside of your foot into the end of the band. Repeat 10 times, several times a day. You may also use weight machines to do leg extensions, hamstring curls, or leg presses. But dont be discouraged if you cant. Sometimes, ankle sprains can cause balance problems. Weeks 7-16. Remember never to tie the towel or band around your foot. 1173185, Flat Foot Deformity Secondary to Posterior Tibial Tendon Insufficiency. <> Stretching your Achilles tendon is the next set of exercises to take up as soon as you can. Do eight to 12 repetitions once or twice a day. But research showed that these slowed down recovery in many cases. Take your injured foot and step over the object. Symptoms of a wrist sprain are: Pain. Initially, the R.I.C.E. Move some of your weight onto the sprained ankle. Caracchiolo A (1997) "Evaluation of spring ligament pathology in patients with posterior tibial tendon rupture, tendon transfer and ligament repair" Foot and Ankle . The Spring Ligament (Plantar Calcaneonavicular ligament) is positioned on the underside of the foot connecting the calcaneus bone to the navicular bone. A sprain is a stretch or tear of a ligament. The Michigan Medicine lists some physiotherapy exercises for ankle ligament damage that can help strengthen them and prevent more problems in the future. Depending on the severity of the sprain, your ankle can take anywhere between two to 12 weeks to recover and you may require crutches, a cast or a brace. Last medically reviewed on February 15, 2019, Some methods for healing ankle sprains are tried and true. Gross anatomy The spring ligament complex has three components: superomedial ligament forms a sling, suspending/articulating against the head of the talus Repeat 10 times at first, and build up to 20 times. Our website services, content, and products are for informational purposes only. Walking, jogging then running is recommended as training for a return to normal activities. As the Spring Ligament is instrumental to the stability of the arch of the foot, if it becomes torn, it can lead to a visible reduction in the medial arch height of the foot, causing a flat foot deformity. Hold on to the banister or wall. Be sure to make and go to all appointments, and call your doctor if you are having problems. 3 0 obj Maintaining this position, straighten the middle and end joints of all of your fingers. patients with spring ligament insufficiency reported tenderness in anterior to the medial malleolus or between the sustentaculum tali and the navicular bone while patients with posterior tibial tendon insufficiency reported tenderness posterior and inferior to the medial malleolus. Rezaninov J, et al. Blood flow restriction (BFR) training with high-intensity exercise is not effective for ACL reconstruction recovery. Orthop J Sports Med 2019;7: 2325967119828953. Treatment is usually with ice, a knee brace, and physical therapy . Make sure that your low back has a normal curve. Each of these adds to stability while your sprain is healing. Treatment of ruptures of the lateral ankle ligaments: A meta-analysis [Abstract]. ", American Physical Therapy Association: "Benefits of Physical Therapy. Your aim is to increase your range of motion and move around without crutches. <>>> Goals: Sit on the floor and try to point your foot back toward your body by only moving your ankle. Repeat 2 or 3 times on each leg. Roll up a towel and place the middle under the ball of your foot, keeping the ends in your hands. A tear to the medial collateral ligament in the knee can cause pain, swelling, and a lack of stability in the knee. Yes, you can tear the spring ligament. Your Achilles tendon attaches the muscles of your calf to your heel bone, passing behind your ankle. <> Compression bandages are. Acute isolated spring ligament injuries (without posterior tibial tendon involvement) are uncommon, they result in acquired flat foot deformity. Continue to hold for twenty seconds. The following are simple range-of-motion exercises for a sprained ankle to get started with:if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[300,250],'bodypaintips_com-medrectangle-4','ezslot_4',132,'0','0'])};__ez_fad_position('div-gpt-ad-bodypaintips_com-medrectangle-4-0'); Sit on a chair or bed with the injured foot hanging downward. [1][2]. That is usually the journal article where the information was first stated. ",#(7),01444'9=82. Definitely consult your doctor before you start doing the exercises to ensure that they are safe for you to do. Keep the bottom of your knee on the foam roll or rolled-up towel. Be sure that your knees do not go in front of your toes as you squat. <> Tighten your belly muscles by pulling your belly button in toward your spine. You may need to ice your ankle after the exercises. %PDF-1.5 For the first few days, youll need to rest and apply an ice pack to your injured ankle for 10 to 15 minutes every few hours. Start each exercise slowly. You can place a weighted object like a soup can on the towel to make the exercise more challenging. cross-sectional area measurements of the affected tendon or ligament and any discrete lesions seen. Repeat 3 times. Hold for twenty seconds. [1] [2] Clinical Relevance Flat Foot Deformity Secondary to Posterior Tibial Tendon Insufficiency He or she will be able to assess the severity of the sprain and recommend a treatment plan accordingly. This gentle exercise helps you to move your ankle in all directions. Then repeat ten times. (2002). Sit on a couch or comfortable chair. Sprain: The most common ankle sprain injury, known as a tibio-fibula ligament sprain occurs when the foot is rolled over, normally from a rapid change of direction which can cause a stretch, slight tear or complete rupture of the tissue acutely. This is much harder, because you dont have visual points of reference to help you balance. X Research source. Physical therapy could be your ticket to recovery. Heel Slides. Physical Therapy is an effective form of treatment for a Spring Ligament injury. (2000). Repeat 8 to 12 times. U With the resistance band tied around a heavy object, hook the inside of your foot into the band. Use the toes as a pencil and trace all the letters of the alphabet one at a time. Manske RC, Prohaska D. Rehabilitation following medial patellofemoral ligament reconstruction for patellar instability. Early passive ROM exercises are very important, as is preventing excessive anterior and/or posterior tibia translation. [1][2], The spring ligament fills the gap between the calcaneus and the navicular bone, it attaches from the sustentaculum tali of the calcaneus to the medial-plantar surface of the navicular. Repetitive strain to the Spring Ligament from activities such as running can cause a Sping Ligament strain. Well explain the types, how theyre treated, and the recovery timeline. there is a tool that allows you to create new articles using W|=g0d6 ?`A^Ep{x{qe>3L. Place a small, rolled-up towel under your knee. <> Repeat six times over the course of one exercise session. 4. Place the exercise ball between your middle back and the wall. If you have repeated ankle sprains, ankle stabilization surgery may be an option, especially if conservative treatment like braces and exercises havent helped. Bend and then straighten the last two joints of your affected finger. Along with the work you do at your therapy appointments, they'll help you heal better, faster, and safer. Next, try to repeat with your arms folded across your chest, and then with your arms out and your eyes closed_ Hold for sixty seconds each time and repeat ten times. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Heart fitness. Stand facing a wall or in front of a countertop and put your hands on it for support. For many people, the rest period is about three days. They may include riding on a stationary bike or extending and flexing your leg. Symptoms. With your feet shoulder width apart, slowly rise up on your toes and come back down. Repeat 10 times at first, and build up to 20 times. (2002). Do not put the foot you are raising on the stair step. Ji u(J#U 83yZ|mF|CFlNBug:Q:Q Simply loop the band or towel around your foot in the desired location to make the exercise more challenging. Keeping your foot on the floor, slowly move your knee from side to side for 2 to 3 minutes. Some other methods they may turn to are electrical stimulation, ultrasound, or a massage. With your other hand, hold the base of your thumb and palm steady. Wrap the bag in a towel or cloth. After resistance exercises are mastered, the next step is partial weight-bearing exercises. Rehabilitation Exercises. Treatment. While sitting, keep your foot pressed flat on the floor. writing content is time consuming and boring. Ankle injury increases the risk of re-injury by about fifty percent, so it is extremely important to stretch and strengthen the ankle with exercises for a sprained ankle. Lie on the floor close enough to a wall so that you can place both legs up on the wall. existing content (from article directories or other blogs from your niche)? Tips for Identification, Is My Foot Broken? Hold your arms out to your sides. Abstract The fibrocartilage within the superomedial calcaneonavicular (spring) ligament is part of an interwoven complex of ligaments that span the ankle, subtalar, and talonavicular joints.. If at any time your ankle or foot starts to swell, stop sprained ankle exercises and rest. The ulnar collateral ligament, or UCL, is the lament of many throwing athletes and overhead workers. Isolated reconstruction of the posterior tibial tendon prese Place a small, rolled-up towel under your knee. Ease off the exercises if you start to have pain. Hold for 5 seconds. Repeat 10 times, several times a day. Feelings of instability when walking/running. It is the most common injury to occur in ball sports, such as basketball, volleyball, football, and racquet sports . Maybe you're a weekend warrior who injured your tendon or ligament while playing a lively game of basketball. However, if there is a complete rupture of the anterior tibiofibular ligament, it usually occurs along with a dislocation or fracture in the syndesmosis joint. O=IlE'HxX;ergV4o{^Q,]yVby 6-xo= ',#0N^U*'kGn(i x.!-FHPy0P@XY _GZS'sOX>[Dt_WcT-}CZ-U5T`Zi&MFZ {>+Ct%[ZFygV>Gf@z':M*#R}@~7%0g!W5@34CYi6 Kl9PUPQ(x^2o^0OiziCEh4\NQ?I_Iu,w!e !BasJ=_}tyTd zF*\L(/hYDU6RQ~$iwht{5c@x*}Q@tdi"31Vv2(x{p$E x@;nD*VRQ#ayVKi@guF+PNjkUsdj)f Z-gOh,dsfp{+8+k#8&@^zQS[a. All rights reserved. Tibial nerve pain and neuropathy can also occur due to the increased load on the inner foot. Severe sprain: The ligament is torn completely. Sit on the floor with your leg stretched out in front of you. The four components of rehabilitation are range-of-motion rehabilitation, progressive muscle-strengthening exercises, proprioceptive training and activity-specific training. 2,5,6 Positioning The patient is placed in the supine position with a bolster under the greater trochanter so that the lower leg is neither internally or externally rotated. If you buy through links on this page, we may earn a small commission Heres our process. Rehabilitation is absolutely necessary to repair an ankle sprain and to aid in recovery. Feeling a popping or tearing in the wrist. It can affect one or more of the following ligamentous portions 1-3: superomedial calcaneonavicular ligament (clinically most relevant) National Center for Biotechnology Information. A Spring ligament takes 4-6 weeks to heal in mild cases, while in severe cases, it can take 3-6 months for a Spring Ligament to heal. Use a countertop or chair back for support if you feel unsteady. Depending on the brace design, it can also reduce swelling in the early stages. (2018). (n.d.). Put a book or other small object on the floor. Tie your resistance band around a heavy object such as a desk or table leg. 188 0 obj <>/Filter/FlateDecode/ID[<6E2C27BF6F3064E865C6EBCF66D9AAD3><3561D72949B545429D9B0C84B3A08686>]/Index[180 22]/Info 179 0 R/Length 60/Prev 80270/Root 181 0 R/Size 202/Type/XRef/W[1 2 1]>>stream This can include weight perturbations and sit . Sprained ankle exercises should start out slowly and be non-weight bearing. In most cases Physiopedia articles are a secondary source and so should not be used as references. Then hook your other foot around your ankle to help pull your heel even farther back. Pull back on the towel so your toes move toward you. Request for confidential communications forms. Stand on the sprained ankle foot only. Hold for about 6 seconds, then rest for up to 10 seconds. As the ankle heals, they also begin a series of rehabilitation exercises to strengthen the outer ankle muscles and to maximize balance. Swimming or outdoor biking may also be part of the plan. Tighten the thigh muscles in your affected leg by pressing the back of your knee flat down to the floor. Follow-up care is a key part of your treatment and safety. The healing/recovery process of the ligament is the same as any other soft tissue, but it heals with the formation of fibrous tissue. The symptoms of a Spring Ligament injury include pain, bruising and swelling on the underside of the foot. With these sprained ankle exercises your risk of re-injury should be decreased and your ankle sprain should be healed and repaired. Hold for 30 seconds. All exercises should be done on a daily basis to maximize results and to quickly get you back on your feet. [1], The spring ligament is supported medially by the superficial deltoid ligament, posteriorly by the posterior tibial tendon and laterally by the bifurcate ligament. Sprained ankle syndrome: Prevalence and analysis of 639 acute injuries [Abstract]. And it does it very well. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. Sit down with your leg stretched out in front of you. endobj 2 0 obj Ankle joint. Lie on your back with your knees bent over a foam roll or a large rolled-up towel. Post-operative Rehabilitation Protocol Knee Multiple Ligament Injury Reconstruction / Repair (ACL, PCL, +/- MCL, LCL, or PLC) The goals of this protocol are to protect the reconstructions while preventing knee stiffness. Keeping your back heel flat on the floor, slowly bend the knee of your good leg until you feel a moderate stretch in the calf on your injured side. First, the treatment will depend on the type of sprain : Mild sprain: The ligament got stretched, but didn't tear. Push your injured against your other foot. 1) The anterior talofibular ligament (ATFL), which connects the talus (ankle bone) to the fibula (outer leg bone) on the outside of the ankle. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. Exercises include weight training, riding an exercise bike, and toe and heel raises. You'll probably get exercises and stretching routines to do at home. There are several grades of ankle sprains ranging from grade one to grade three depending on severity. Slomski A. Then repeat ten times. How Long Should You Wait to Exercise a Sprained Ankle? One of the most common knee ligament injuries is to a ligament called the ACL (anterior cruciate ligament). You'll get a plan tailored just for you, but rehab typically falls into this pattern: Weeks 1-3. After that, you can gradually increase the use of your ankle and begin a program of home exercises or physical therapy. Keep your other leg directly under you. Place the ice pack on your knee for 20 minutes at a time. Start by sitting on the floor with your legs outstretched. The first step is to put the knee joint to rest, accompanied by anti . Bend your knee and bring your heel up toward your buttock. Lie on your back with your good knee bent so that your foot rests flat on the floor. If theres no pain, you can repeat this 2 or 3 times. For non-athletes, doctor-prescribed home exercises alone may be just as good as a supervised exercise program. The severity can vary greatly. % Recent anatomic study of the deltoid ligament has revealed that the tibiospring ligament, or tibio-calcaneonavicular (TCN) ligament, is one of the most consistently Slowly let the foot of your affected leg slide down the wall until you feel a stretch in your knee. Repeat ten times. The goal of treatment and rehabilitation is healing of the tendon or ligament to the extent that normal athletic activity can be resumed without re-injury. Retain muscle strength. The exercises may be suggested for a condition or for rehabilitation. This causes damage to ligaments on the outside of the ankle. Be sure to have something for support. Bruising. Continue to rise until you feel discomfort. As healing progresses, range-of-motion and strengthening exercises are added. Kaminiski TW, et al. You may also use weight machines to do leg extensions, hamstring curls, or leg presses. Stand near a doorway and balance on your injured foot. The most specific finding of a ligament tear is a fluid-signal filled discontinuity of the ligament on T2-weighted sequences, representing a tear through the full thickness of the spring ligament. If youre looking to speed up your healing time, it turns out timing and movement earlier, A high ankle sprain is a sprain in the upper ligaments of your ankle, above the ankle itself. 3) The posterior talofibular ligament (PTFL), which stabilizes the back of the ankle. Short-arc quad slide 4 of 10 Lie on your back with your knees bent over a foam roll or a large rolled-up towel. Tenderness and warmth around the injury. Assessing the strength, flexibility and mobility of the foot and ankle helps a therapist create a rehabilitation protocol for a Spring Ligament injury consisting of balance and strengthening exercises. Read more: The Best Supplements for a Torn Ligament. Sometimes you will not know that you sprained it until a few hours later when you see swelling or bruising, and feel increased pain. endobj Your back leg straight, keep your heels down. This is the most challenging exercise. This exercise extends the knee without bearing any weight. skin sensation, colour, . If you keep up with your therapy, you'll get back quicker to the activities you love to do. Navigation Menu - Opens a Simulated Dialog, William H. Blahd Jr. MD, FACEP - Emergency Medicine, E. Gregory Thompson MD - Internal Medicine. 1.Laterally (most commonly injured): Anterior Talofibular Ligament, Posterior Talofibular Ligament, Calcaneofibular ligament 2.Medially (less commonly injured): Superficial and Deep Deltoid Ligaments 3.Syndesmotic: See "High Ankle Sprain" rehabilitation guideline General ROM/strength present at the beginning of rehabilitation is highly variable The spring ligament supports the medial longitudinal arch of the foot. Pain over the medial portion of the ankle - most commonly below the bony prominence known as your medial malleolus. hbbd``b` $mA \$8w+H L@#F E Related Article: Posterior Tibial Tendonitis. When it's too late for preventative measures . Causes. In half the cases, people need surgery to repair the problem. Muscle pain due to exercise heals within a week ( which happens due to micro- tear in muscle fibre). Slowly slide the foot back into the starting position. Rehab gets you back to full speed. The spring ligament, also called the calcaneonavicular ligament, is a collections of ligaments in the medial and plantar foot that wraps around and supports . UMFlint Blackboard. If you have a very severe sprain, your doctor may apply a short leg cast for two to three weeks. The next step to strengthen the ankle is to advance to resistance sprained ankle exercises. Stand with your back facing a wall. slide 5 of 10, Straight-leg raises to the front. 201 0 obj <>stream Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii Kaiser Foundation Health Plan of Colorado Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232 Kaiser Foundation Health Plan of Washington or Kaiser Foundation Health Plan of Washington Options, Inc.,1300 SW 27thSt., Renton, WA 98057, Selecting these linkswill take you away from KP.org. A spring ligament injury refers to stretching, partial or complete tear of the spring ligament complex that acts as a static stabilizer of the medial longitudinal arch 1. Stay on that foot and then step back. Pain with ankle movements usually involving turning foot outwards. Dont use the band if there is any pain, or if your ankle feels wobbly.