Ankle Sprain Recovery: Essential Tips and Exercises for a Full Recovery By Dr. Phinit Phisitkul
Ankle Sprain Recovery: Essential Tips and Exercises for a Full Recovery By Dr. Phinit Phisitkul
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Ankle sprains are caused when the ligaments that support the ankle are torn or stretched, typically due to sudden twists or turns. While ankle sprains can range in severity, proper treatment and exercises are required to help heal. Dr. Phinit Phisitkul provides the most important tips for recovery and exercises to help speed up the healing process of an ankle.
Immediate Care After an Ankle Sprain
Rest and Ice, Compression and elevation (RICE) is recommended right away after injury. It is important to rest the ankle to prevent any further injury, and icing helps reduce swelling and discomfort. The compression bandage assists in healing the injured region and minimizes swelling, and elevating the ankle above heart level helps decrease inflammation.
In the early stage of recovering, avoid placing any weight on your ankle that has been injured. Braces or crutches could be required to keep your ankle from being strained as it heals. Over-the-counter pain relievers such as ibuprofen, or Acetaminophen, may help to manage the pain and decrease inflammation.
Exercises to Promote Healing
Once the initial swelling has subsided and pain has decreased, gentle exercises can help strengthen and restore mobility to the ankle. Start with simple exercises like the ankle circle and toe flexibility, to gently stretch and move your ankle.
Strengthening the ankle muscles is essential for preventing the possibility of sprains in the future. Workouts such as towel scrunches in which a towel is laid on the floor and toes are employed to move it around, assist build strength in the ankle and foot.
Exercises that focus on balance, like standing on one foot or using a wobbleboard, help improve ankle stability and reduce the chance of injury recurrence. The exercises train muscles to react quickly to changes in posture and improve ankle stability overall.
When to Resume Activities
Intending to return to routine activities too quickly could lead to re-injury, so take your time and progress slowly. Pain is an indicator that the ankle may not be ready for full activity. Begin with low-impact exercises like swimming or cycling, gradually increasing intensity as the ankle is strengthened.
Lastly, during the initial phases of returning to sport, wearing an ankle brace or tapping the ankle can provide additional support and prevent further injury.For more details please click on this particular link Dr. Phinit Phisitkul Dakota Dunes, SD. Report this page