It is common to experience ankle sprains, especially if you play sports. The problem occurs when one or more of your ankle ligaments are injured during an activity or accident. An ankle sprain can occur due to overstretching and irritation of the ligaments, but in severe cases, the ligaments can be torn completely. It is crucial to seek medical assistance from Evergreen sprained ankle specialists to understand the severity of your condition. Knowing the course of action to take depends on the accurate diagnosis. The following actions can support faster recovery from an ankle sprain.
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RICE
Your doctor can recommend RICE, an acronym for ice, rest, elevation, and compression, to manage inflammation and swelling. Resting is critical for the injured ankle as it prevents further injury and facilitates healing. You can wear braces while you rest or ice the injury to ease swelling and pain. Compression is also important to a sprained ankle as it stabilizes the injured joint and minimizes swelling. Elevating the injured leg helps avoid fluid retention on the ankle easing swelling and pain. You can use pillows while you rest or sit to keep the foot elevated.
Stretch
An injured ankle increases the chances of complications to the nearby muscles and other structures. It may weaken the surrounding tissues causing movement issues. Fortunately, stretching can strengthen your muscles and keep them limber. Stretching also improves blood flow into the ankle, promoting fast healing. However, you must be careful with stretches and be gentle to the ankle to avoid further injuries. It is necessary to seek professional help f you are not sure you can do the stretches correctly on your own.
Keep Moving
A sprained ankle can be painful, and resting is important. However, it is necessary to keep moving once the initial pain and inflammation are managed to promote healing and quick recovery. Mild activities like walking can help put some weight on the ankle to promote healing as the swelling goes down. Begin walking for short distances and adjust gradually as the ankle heals. Remember to avoid exerting added pressure on your ankle to avoid further complications.
Massage
Massage therapy can be helpful for a sprained ankle by easing pain and promoting blood flow. You can try a gentle massage at home for mild injuries or ask for help from your spouse or friend. Some people have reported that massaging the bottom of the foot offers some relief. Contact a professional massage therapist if the injury is severe, or seek guidance from your doctor. Stop massaging any area that feels more painful or when you realize your symptoms are worsening instead of improving.
Exercises
Some specific ankle exercises can help promote healing and recovery from a sprain. The exercises aim at strengthening your ankle muscles to prevent another sprain and restore balance and strength. However, it would help if you waited for the swelling and pain to go down so that the exercises would be comfortable. Consult your doctor on the specific exercises you can do. You can try balancing on one fool for about thirty seconds and switch sides. You can also stand on a low step, drop slightly with your heels hanging backward, and hold the position for a while.
An ankle sprain can keep you away from your daily schedule and favorite activities. But the practices mentioned here can help you get back on track. Get in touch with the sprained ankle specialists at Rocky Mountain Foot & Ankle Center for help. Remember that it is necessary to get an expert diagnosis before trying anything.
