Recovering from Ankle Sprains: Exercises and Care Tips for Faster Healing By Dr. Phinit Phisitkul
Recovering from Ankle Sprains: Exercises and Care Tips for Faster Healing By Dr. Phinit Phisitkul
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Ankle sprains are caused when the ligaments that support the ankle are stretched or torn often because of sudden twists or turns. While ankle sprains can range in severity, proper care and exercises are essential to speed up recovery. Dr. Phinit Phisitkul outlines the most important tips for recovery and exercises to help accelerate the healing process of one's ankle.
Immediate Care After an Ankle Sprain
Rest and Ice, Compression and elevation (RICE) is recommended immediately following the injury. The ankle should be resting to prevent any further injury while applying ice helps to reduce swelling and pain. Compression with an elastic bandage assists in healing the injured region and minimizes swelling, and elevating the ankle above heart level helps decrease inflammation.
In the beginning stage of recovering, avoid putting weight on the injured ankle. Crutches or a brace may be required to keep weight off the ankle until it recovers. Pain relievers available over-the-counter such as ibuprofen, or Acetaminophen can ease inflammation and pain.
Exercises to Promote Healing
When the swelling has diminished and the pain has diminished the gentle exercises will help bring back strength and mobility to the ankle. Start by performing simple movements such as ankle circles and toe flexing, to slowly stretch and move the ankle.
Strengthening the muscles around the ankle is essential for preventing any future sprains. Activities like scrunching with towels in which a towel is laid on the floor and then the toes are utilized to squish it, aid in to build strength in the ankle and foot.
Balance exercises, such as standing on one leg or using a wobbleboard, can improve ankle stability and decrease the possibility of re-injury. The exercises train muscles to be responsive to changes in posture which improves ankle stability.
When to Resume Activities
Intending to return to regular activities too soon could result in a re-injury. So take your time and progress slowly. In the event of pain, the ankle might not be fully prepared for full-time activity. Begin by doing low-impact activities like cycling or swimming. Gradually increasing the intensity as your ankle gets stronger.
In the beginning phases of returning to sport the use of an ankle brace and tapering the ankle may provide support and prevent further injury.For more info please click on this kind of link Dr. Phinit Phisitkul Dakota Dunes, SD. Report this page