How To Prevent And Treat Ankle Sprain

The common recommendation for reducing swelling and treating a sprained ankle is the RICE treatment. In the first 24 hours avoid anything that might increase swelling.

How To Treat An Ankle Sprain Fit Stop Physical Therapy Sprained Ankle Ankle Exercises Ankle Rehab Exercises

With your ankle in the same position make little circles with your foot.

How to prevent and treat ankle sprain. Stretch before and after you exercise Picture 1. However some individuals may need medicine for a sprain. Compression socks for a sprained ankle are also popular.

Toe circles - 10 reps each direction 5 times a day. Warm-up exercises such as light jogging before a strenuous activity can also help avoid sprains. It usually starts going down after about 48 hours but you can do some things to reduce the swelling faster.

If you have had ankle problems before ask your doctor about taping your ankle Picture4 or wearing an ankle brace. Segley gives us an amazing interview on what to do if you twist your ankle and think youve sprained it how to prevent such injuries in the first place why buying too big of hiking shoes or boots may not be the best idea he gives us an ankle strengthening exercise plus offers us a helpful self-test to see if we are at risk of a sprained ankle see my video below. The best way to prevent future ankle injuries is to increase their strength and stability.

What can I do to prevent ankle sprains. Sprained ankle treatment varies based on the severity of the injury. If you experience severe pain and swelling rest your ankle as much as possible for the first 24-48 hours.

Take Care and Go Outdoors In most cases ankle sprains are mild injuries that are treated with the RICE. Make an appointment right away for any ankle sprain mild. The most important with treating ankle sprains is not to worsen it.

Do special exercises to improve your balance Picture 3. Try sleeping with the foot and ankle. To treat an ankle sprain start by decreasing the pain and swelling to help protect the ligaments from further injury.

Below are various prehab andor rehab exercises for an ankle sprain. Many patients are successful when they use natural remedies for a sprained ankle including rest and ice. Elevate your ankle off the ground and bend your foot back and forth.

This can ease swelling which may also help reduce pain. Athletes and their trainers must take the proper steps to manage prevent and treat ankle injuries. Do special exercises that strengthen the muscles around your ankle Picture2.

To help your sprained ankle heal youll need to ease the pain and bring down the swelling. When flexing towards your body curl your toes and when extending away bend them down. That stands for rest ice compress and elevate.

Here are a few examples. This can be done through rehabilitation exercises following a sprained ankle. Begin by walking or putting a little weight on the ankle using crutches if needed.

Also avoid running exercising or playing a sport when tired or in pain. Elevating a sprained ankle reduces the accumulation of fluid in the joint. Ankle swelling is one of the first things youll deal with after a sprain.

This means keeping weight off the foot and discontinuing sports or physical activity which can worsen the injury. Technique and given a little time to properly heal.

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