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 that support the ankle are stretched or torn usually because of sudden twists or turns. While ankle sprains can range in severity, proper care and exercises are required to help heal. Dr. Phinit Phisitkul offers important recovery tips and exercises to help speed up the healing process for one's ankle.
Immediate Care After an Ankle Sprain
Rest Ice, Compression and elevation (RICE) should be applied right away after injury. Resting the ankle prevents any further injury while the application of icing reduces swelling and discomfort. Compression with an elastic bandage assists in healing the injured region and reduces swelling. elevating the ankle over heart level can reduce inflammation.
In the early stages of recovery, try not placing any weight on your ankle that has been injured. Braces or crutches could be necessary to keep weight off the ankle until it recovers. Pain relievers available over-the-counter such as ibuprofen, or acetaminophen, can help manage inflammation and pain.
Exercises to Promote Healing
Once the initial swelling has subsided and pain has decreased, gentle exercises can help restore mobility and strength in the ankle. Begin with simple movements like the ankle circle and toe flexibility in order to gently stretch and move your ankle.
Strengthening the ankle muscles is vital to avoid future sprains. Activities like scrunching with towels, where a towel is laid on the floor and toes are employed to scrunch it, help build strength in 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 respond quickly to changes in position, enhancing overall ankle stability.
When to Resume Activities
Resuming regular activities too soon could result in a re-injury. So keep a steady progression. The pain is a sign that the ankle might not be fully prepared for full-time activity. Start with exercises that are low-impact, such as swimming or cycling, gradually increasing the intensity of your exercises as your ankle strengthens.
In the beginning phases of returning to sport, wearing an ankle brace or tapping the ankle could provide assistance and help prevent injury.For more details make sure you click on this link Dr. Phinit Phisitkul Dakota Dunes, SD. Report this page