An ankle sprain is an injury where your foot rolls inside on it and the ligaments which hold an ankle with the foot bones together in place, are stretched and also weakened. Due to this, there are some instructs set in place to fasten and ensure that healing is effective. The following are ways in which you can make sure this process does not miss a single step and the sprain receives proper recovery
Firstly, protection is very necessary and this may become effective by the protective brace with an air cushion built-in or any other form of an ankle support. An elastic bandage of ACE is a good example and you may tend to use this for 3 days after the injury.
Secondly, one is required to rest. This means that the injured ankle should be kept off the ground totally to avoid further injury and this also assists in its healing. The use of crutches is recommended by doctors if walking becomes too painful.
Thirdly, the use of ice is important ankle sprain treatment because it assists in ensuring the swelling is down, in reducing pain and it also stops bleeding of any torn ligament. Place a pack of ice on the injured ankle for at least 15 minutes, take it off for another 10 minutes, put the ice back for 10 minutes and finally place the ice on the ankle for 15 minutes, do this 3 to 5 times a day for the next two days. Alternatively, one may put and fill a bucket with ice then dip the injured foot and ankle in. To avoid developing cold injuries, remove the ice as fast as possible if you notice your foot looks white. For cases where one has diabetes or the circulation is inhibited, consult your doctor before taking this step of ice.
Fourthly, an elastic wrap for compressing will assist in decreasing swelling. It should be worn for 3 days after the ankle sprain. Protective brace should also be worn when one tries to exert weight on the injured foot. The wrap should not be applied too tightly, loosen if it is tight. Signs that it’s too tight are coolness, tingling, swelling slightly below bandage, increased pain and numbness. Compression wraps are not on your ankle to offer protection but rather to give you caution on how you should handle your ankle.
The fifth step ankle sprain treatment is called elevation. Elevation is the raising of your ankle above the normal level of your heart when lying down on the floor with your back. Do this for 3 hours a day to reduce the swelling together with bruising.
There are some exercises one may do to prevent the other parts of the leg from functioning inappropriately. Walking with no pressure whatsoever will help in strengthening the leg and ensuring circulation is going on with no distractions. Trying to get balance is very important; you may do this by using the injured leg to support your whole body while the uninjured leg is up and your hands are apart, basically you are looking for balance with the injured leg.
To avoid repletion of this, do the following:
warm up before you exercise, eg. have a luxurious walk before you jog.
If you are not familiar with a game, do not exert too much until you are fully familiar with the game.
Avoid walking in bumpy areas.
Do not wear heels until there is full recovery and you are able to manage walking in them.
Health comes first before anything else.