Healing Ankle Sprains: Effective Recovery Tips and Strengthening Exercises By Dr. Phinit Phisitkul
Healing Ankle Sprains: Effective Recovery Tips and Strengthening Exercises By Dr. Phinit Phisitkul
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Ankle sprains are caused when the ligaments supporting the ankle are torn or stretched, typically due to sudden twists or turns. Although ankle sprains may vary in severity, proper care and exercises are needed to help heal. Dr. Phinit Phisitkul outlines important recovery tips and exercises to help accelerate the healing process of an ankle.
Immediate Care After an Ankle Sprain
Rest Ice, Compression and Elevation (RICE) must be administered immediately following the injury. It is important to rest the ankle to prevent further damage, while icing helps reduce swelling and discomfort. A bandage made of elastic helps to support the injured area and reduces swelling. elevating the ankle above heart level helps decrease inflammation.
In the early stages of recovery, you should avoid placing weight on the ankle that has been injured. Braces or crutches could be needed to keep the your ankle from being strained while it heals. Over-the-counter pain relievers, such as ibuprofen or Acetaminophen, may help to manage inflammation and pain.
Exercises to Promote Healing
After the initial swelling has gone down and pain has decreased the gentle exercises will help restore mobility and strength to the ankle. Start with simple exercises like circular ankles and toe flex to gently 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 placed on the floor and toes are employed to squish it, aid in strengthen the ankle and foot.
Balance exercises, like standing on one foot, or using a wobble board, help improve ankle stability, and reduce the possibility of re-injury. These exercises train the muscles to be responsive to changes in posture, enhancing overall ankle stability.
When to Resume Activities
Resuming regular activities too soon could lead to re-injury, so take your time and progress slowly. In the event of pain, the ankle isn't fully prepared for full-time activity. Start with exercises that are low-impact, such as 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 can provide additional support and prevent further injury.For more info you should click on this link Dr. Phinit Phisitkul Dakota Dunes, SD. Report this page