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+1 770-887-4655Ankle injuries can become stressful to deal with. These injuries get in the way of mobility and make regular functions and movements difficult. Knowing how to deal with ankle injuries would help you to fix your ankle fast and get back to your regular life.
Types of Ankle Injuries
Ankle injuries are caused due to the ankle moving at a weird angle, where the tendons overlap each other, thereby causing painful sensations. There are two types of ankle sprains/injuries:
- Eversion Sprain: This kind of sprain affects the inward tendons and ligaments. You could probably feel this in the arch of your foot as well.
- Inversion Sprain: This happens due to the outward roll of your ankle, which affects the outward ligaments and tendons of your foot.
Exercises for Fast Ankle Recovery
Ankles are complex joints, which is why a person has to be careful with them. If you are recovering from an ankle injury, you need to understand that your focus should be on the range of motion, flexibility, mobility, balance and strength of your ankle.
The following are some exercises to recover from an ankle injury:
Ankle Therapy Wrap:
This is one of the most effective ways of fixing an ankle injury or sprain. One of the primary requirements for healing an injured ankle is to rest your ankle. Using an ankle wrap would help you rest your ankle and reduce strain on an already injured ankle.
Ankle Therapy Wrap can be used easily. All you have to do is wrap it around your ankle. Keep in mind that you don’t have to wrap it too tight or too loose. Also, use ointments or pain relief sprays to increase the efficacy. Remember to wash your ankle wraps after use.
RICE:
RICE is an abbreviation for Rest, Ice, Comprehension and Exercise. This method allows you to improve your ankle’s overall range of mobility, as well as helps you get rid of the pain. RICE and PRICE can be used together, as PRICE is to use a protecting strategy first.
In other words, both these methods can be used simultaneously. One of the most important things to do and keep in mind is that you need to protect your ankle in the initial moments of injury. Experts suggest that one should not move their ankle much during the first day.
The Balance between Rest and Activity:
You must balance your activities and rest. Resting all the time will not help you to improve your ankle. Whether you use PRICE or ankle therapy wrap, you need to understand that rest and activity go hand in hand.
For the first couple of days, try to get as much rest as possible. Then, try to move your ankle a little. Go ahead with ankle rotations and try to move your feet in an up and down fashion to test your mobility. Do not push yourself if your exercises hurt your ankles.
With that said, ice packs can help you limit the pain. Make use of ice packs for twenty-minute slots in the first 72 hours to ease the pain. However, ice packs do not work for those who suffer from diabetes, vascular diseases or have damage to the peripheral nervous system.
Although ankle injuries can be self-treated with exercise and ice packs, if you see unusual swelling, deformity or experience heavy discomfort, you should go see a doctor. In some cases, when injuries are mild, anti-inflammatory pills may help you to get rid of the discomfort.