There are diverse injuries that you can sustain when performing your normal activities. One of the most common injuries is an ankle sprain, and it often occurs when you twist your foot when walking or running. Basically, the sprain is associated with the stretching or even complete tearing of the ankle ligament. This is the part that connects the bones that form the joint between the leg and foot. If you have sustained this type of injury, you will experience pain in the ankle, some swelling and general tenderness. The pain will increase when weight is placed on the pertinent leg. The severity of the injury can vary widely, so you should consult a physiotherapist for examination after the sprain. However, if the pain is mild and swelling is minimal, you can use these simple guidelines to further alleviate your discomfort.
Limit Weight Bearing
You should rest the ankle after injury because excess stress can worsen the damage. This could increase the recovery time and even cause permanent effects. Ideally, you should avoid walking on the damaged leg to limit the amount of weight exerted on the ankle. You can also elevate the leg to reduce swelling and prevent bruising marks. If you must walk around, consider acquiring crutches and using them until the ankle no longer hurts when walking. Additionally, an ankle brace or elastic bandage can stabilise your foot, preventing damage from extra movement.
Ice the Ankle
Ice is a valuable resource in reducing the inflammation of the tissues in the ankle. However, you need to be careful during the application of this treatment because prolonged exposure to ice can cause nerve damage. In simple terms, do not use ice for too long at once because you could sustain frostbite. When using solid or crushed ice, you should always wrap the material in a cloth to avoid direct contact with the skin. Alternatively, you can choose to use an ice slush bath. Basically, take a bucket and pour in water and ice. Place your injured ankle into the slush bath to bring down the swelling.
Prevent Re-Injury
Finally, you should prevent re-injury of the ankle when the sprain starts healing. This is particularly important if you participate in sports activities or any form of athletics. Ideally, you should prevent the ankle from moving too loosely because the injured ligament does not heal immediately. Apply special wraps or wear air-filled braces for protection. You can also wear high-top tennis footwear to stabilise the ankle joint during exercise.
For more information, contact a physiotherapist.
