Speeding Up Ankle Sprain Recovery: Tips and Exercises By Dr. Phinit Phisitkul
Speeding Up Ankle Sprain Recovery: Tips and Exercises By Dr. Phinit Phisitkul
Blog Article
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, appropriate treatment and exercises are essential for recovery. Dr. Phinit Phisitkul offers the most important tips for recovery and exercises to help accelerate the healing process for one's ankle.
Immediate Care After an Ankle Sprain
Rest Ice, Compression as well as Elevation (RICE) is recommended immediately after the injury. Resting the ankle prevents any further injury while icing helps reduce swelling and pain. Compression with an elastic bandage assists in healing the injured region and minimizes swelling, and elevating the ankle over heart level helps decrease inflammation.
In the beginning phases of healing, you should avoid placing any weight on your injured ankle. Braces or crutches could be necessary to keep your ankle from being strained as it heals. Over-the-counter pain relievers like ibuprofen and Acetaminophen, may help to manage the pain and decrease inflammation.
Exercises to Promote Healing
When the swelling has diminished and the pain has diminished, gentle exercises can help restore mobility and strength for the foot. Start by performing simple movements such as the ankle circle and toe flexibility, to slowly stretch and move the ankle.
Strengthening the ankle muscles is crucial to prevent future sprains. Exercises like towel scrunches, where a towel is placed on the floor, and toes are employed to squish it, aid in strengthen the ankle and foot.
Exercises that focus on balance, like standing on one foot, or using a wobble board can improve ankle stability and decrease the chance of injury recurrence. These exercises train the muscles to respond quickly to changes in posture and improve ankle stability overall.
When to Resume Activities
Returning to regular activities too soon could result in a re-injury. So keep a steady progression. In the event of pain, the ankle may not be fully prepared for full-time activity. Begin with low-impact exercises like swimming or cycling, gradually increasing the intensity as your ankle is strengthened.
In the beginning stages of returning to activity, wearing an ankle brace or tapering the ankle can provide additional assistance and help prevent injury.For more information please click on this particular link Dr. Phinit Phisitkul Dakota Dunes, SD. Report this page