Fitness Tips

5 Useful Tips For Dealing With Severe Ankle Injuries

A sprained ankle may not be a serious cause for worry, but it’s a painful and limiting situation. Such an injury can also be quite annoying, especially if you have certain plans for the near future. Some ankle injuries might be more severe than others, so read up on some tips on how to deal with those:

Consult an Ankle Surgeon

If you don’t notice your pain going away after some time or the ankle injuries is taking a long time to heal, it’s prudent to visit a professional. You can easily look up a good ankle surgeon in Freehold or any other area.

If your ankle is bent at an odd angle or you notice your foot having an unusual shape, a visit to a surgeon might be necessary. The same goes for a sprained ankle that’s exhibiting severe swelling or if you’re unable to walk much.

Try Elevating The Foot

During your rest period or at any point when you’re not exercising, keep the affected foot in an elevated position. This will help to reduce swelling, even when the foot isn’t in action. The elevation is usually the most effective if you make sure the foot is above your heart or waist area.

With the foot raised, you’ll be able to eliminate excess fluid from flowing into the affected place. This is an especially important point to follow in the initial few days of recovery.

Use Heat And Ice

The traditional route for a sprained ankle was to ice it and rest it for some time. However, there’s a debate about icing that it might be good for some injuries but not for all of them. The bottom line here is your own experience; if icing brings you relief, you should go ahead with it.

However, make sure not to ice the ankle for more than twenty minutes every two or three hours. If you suffer from certain other health conditions such as diabetes, even this much might not be a good idea. Those with such issues should always consult their doctors before trying to soothe their ankle at home.

Use A Compression Bandage

A compression bandage will help you control the swelling and also make your ankle stable through immobilization. This method is best if you apply the bandage right after the sprain takes place. You can use an elastic or ACE bandage. Leave this on for two to three days. It’s important not to wrap it too tightly, but just snug enough to do the job.

Rest

While it might be tempting to rest your ankle until you feel better, many experts opinion that light activity is best in such cases. Therefore, you can take a resting period lasting a couple of days at the most (unless the pain is very severe) and then start performing some mild exercises. This will help your ankle heal much more quickly.

Gentle exercise stimulates blood flow, which is essential for speedy healing. Plus, you can also look up some exercises that strengthen your calf muscles. This will help to improve your stability and balance, decreasing the chances of a repeat accident in the future.

It’s best to focus on simple strengthening exercises in the beginning. If any exercise seems to put undue pressure on your foot, you should cease it immediately. Also, this indicates that it’s time to consult your doctor or a physical therapist so you can be perfectly sure of the best exercise plan.

The Takeaway

Knowing more about your diagnosis will help you on the way to recovery. Sprained ankle injuries might require different treatments according to the severity of the issue. A doctor can definitely help you out, but it’s up to you to follow the guidelines as best as possible.

Helpful Resources:

1. Top 5 Tips for Treating Knee Pain Without Medication

2. What Are The Complications Women Face During Pregnancy?

3. Best Exercises For A Complete Back Workout

4. TMJ Pain

Health2Wellness

We are nutritionist, health writer's, and food bloggers. Check it out our latest health & wellness articles on fitness, diet, and healthy living.

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