Don’t let ankle pain stop you from keeping fit, there is a solution
Ankle pain, if not treated immediately and properly, can surely cause you to miss some of your workout routines and throw you off your fitness plan. Ankle pain is referred to any type of pain, discomfort, and inflammation in your ankles. It can be caused by an underlying medical condition like arthritis and tendinitis, or by an injury.
Most ankle pain cases are not serious and can easily be treated at home. However, if your ankle is severely swollen, visibly disfigured, or extremely painful even when you are at rest, you must seek immediate medical attention. Pain that does not go away for a week or inflammation that does not subside for three days must also be reported to a doctor right away.
While there are different over-the-counter and prescription medications including anti-inflammatory drugs, corticosteroids, and analgesics, a simple ankle pain can easily be treated at home without taking any medicine. Listed below are some of the effective procedures that you should try, to heal your ankle injury in no time. Don’t let ankle pain stop you from keeping fit. There are ways to quickly recover from an ankle injury.
The most common way of dealing with an ankle injury is the RICE method. This stands for Rest, Icing, Compression, and Elevation.
When standing or walking, our ankles bear the majority of our body’s weight. Prolonged standing and walking can, therefore, aggravate an existing ankle injury. The best way to treat ankle pain is to rest your leg on a chair or an elevated platform. Refrain from doing any strenuous activity in order to allow the tissues to completely heal.
Immediately after an injury, fill a bag with ice and wrap it around the ankle for 15 to 20 minutes until medical personnel arrives. Decreasing the temperature alleviates the pain by numbing the area, and reduces swelling by restricting blood flow to your ankles.
Compression, when performed properly, is an effective method to reduce ankle pain. You may use a compression sleeve, elastic bandage, or even scrap clothing to wrap around the injured area. Start by wrapping from the middle of the feet up to the bottom of your leg. Increased pain or a tingling sensation means that the compression is wrapped too tightly.
During the recovery period, it is important to keep the entire leg elevated. This will improve blood circulation and help minimise swelling in the ankles. Keep your leg elevated at heart level to reduce the pressure and to assist in draining excess fluid back to the blood vessels.
Rehabilitation and Prevention
After recovery, it is essential to rehabilitate and restore the range of motion for you to be able to perform your usual workout routines. These exercises do not only help in complete tissue repair but also improve the strength, control, and balance of your feet.
The best cure is always prevention. Wear well-fitted shoes and ankle support gears all of the time. Click here to find out more about the best ankle braces that you should try. If you are overweight, consider going on a diet to reduce the impact on your ankles. Include warm-up or stretching exercises on your routine to condition your ankle before performing more difficult workouts.
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