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Tips / Treatment for a sprained ankle
Filed in: Health and Fitness
Tagged with advice, tricks,tips, ankle injury, sprain, strain, how to, rehabilitation, treat, treatment, sports
Last Modified Jan 21, 2008 at 09:18 AM PST by jwalkerViewed 456 time(s)
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by 2 Cylivers
You can suffer an ankle injury (typically twisting) doing pretty much anything - playing sports, running, walking, tripping, etc. Here are some tips on what to do to expedite your recovery from such an injury.
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Tip #1. view
- Using the RICE method is a great way for getting your ankle to heal
- Rest: Give plenty of rest for your ankle. Avoid using the injured leg for as long as possible (at least a week or more, depending on the severity of the injury)
- Ice: Icing the ankle immediately after the injury will reduce the swelling. Continue to apply an ice pack for 15 minutes every hour.
- Compress: Wrap an elastic bandage around the ankle and over the swollen area. This will help in immobilizing the ankle. Make sure you don't wrap the bandage too tightly as this might curtail blood circulation to the injured area. Always wrap the bandage from the foot toward the knee.
- Elevate: Keep your leg elevated above your heart particularly while lying down to rest or sleep.
Tip #2. view
- After the swelling has reduced, apply moist heat. This helps heal the ankle faster.
- Do NOT apply heat to the swollen area when it is still swollen. This will increase blood flow to the area, which is not desirable.
Tip #3. view
- You can start using your ankle again gradually once the pain is reduced and the swelling gone.
- Exercise your ankle to strengthen the muscles once the pain and swelling are both totally gone.
Tip #4. view
- If the pain and swelling of your ankle does not reduce appreciable in 3-4 days (particularly after you have treated the ankle as described above), consult your doctor.
- This is to make sure there are no fracture in any of your ankle bones.
Comments
- cwarren, Apr 10, 2008 at 01:42 PM PDT said:
RICE is a very effective method of treating sprained ankles
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