![]() If you’re going to wrap your ankle, it is best to put the bandage on first thing in the morning, and then take it off at bedtime. Ice is best, especially for the first 48 hours after injury.Ĭompression - Wrapping a stretchable elastic bandage around your foot and ankle can help minimize swelling after injury. The u sual recommendation is 15 to 20 minutes of ice to help with decreasing pain. Ice - Intermittent use of ice throughout the day may help with lessening pain in the early phase of healing. Try to gently “pump” your ankle up and down, make circles with your feet, and wiggle your toes often. Recent research suggests that early, gentle range of motion exercises help with healing. In general, let your symptoms be your guide to increasing activity after an ankle sprain. Optimal Loading - Progressive loading and activity after injury can help with gradually introducing motion to the foot and ankle. Some people may need assistive devices such as crutches or the use of a walking boot to help protect the ankle as it begins to heal. Protection - Minimizing and modifying activity shortly after injury can go a long way after spraining an ankle. If you think you’ve sprained your ankle, remember the acronym POLICE to help guide your treatment immediately after the injury and maximize your recovery time. Many people can recover from an ankle sprain within a few weeks of injury by following these guidelines. While some people will require supervised medical management, many can improve through conservative treatment and following activity guidelines as soon as they are injured. ![]() Or you're like many and are just a little clumsy!Īnkle sprains are one of the most common injuries to occur in the lower body. Or you step on uneven ground and your ankle rolls under you.
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