Ankle Rehabilitation?
Question:
Is this information correct?
If so, what kind of exercises should I do to hasten the healing process and get my ankle back to 100%?
Also, at this point, am I suppose to ice it or apply heat to it?
Answers:
Cold Therapy: vasoconstriction - decreases tissue swelling and bleeding, decreases hematoma formation, decreases inflammation, decreases metabolic needs of injured tissue, decreases firing of pain nerve receptors, decreases muscle spasms.
Best for: acute injuries, chronic injuries, after exercise
Heat Therapy: vasodilation - increases circulation (increases swelling and inflammation), increases ligament, capsule, and muscle elasticity, increases leukocyte and phagocyte migration, increases metabolic process, decreases pain, decreases muscle spams.
Best for: chronic injuries, before exercise
Other Answers:
I have horrible ankels. Luckily my cousins a trainer. You need to get a Theraband. Its a long rubber tube with it tied in a loop at the end, you put it over your foot and move your foot back and fourth, strengthening the ankle. It will hurt a little at the beginign but then it will loosen up, and it will also help you gain muscle so there a lesser chance of it happening again.
Welcome to the club. Did mine 8 days ago and had 7 others in Hospital waiting room with same problem.
I looked at healthsquare site and typed in sprains in search box.
Answer was: Cold compress (20 mins each Hour) and rest for 24 - 48hrs. When swelling reduced you can use Heat packs to reduce pain. Takes 4 to 6 weeks to heal.
Best to take anti inflammatory medication for about a week, such as Paracetamol or Fenac.
Sounds like me you have another 4 weeks to full recovery. Best of luck. Here, got their info for you.
Sprained Ankle
WHAT YOU SHOULD KNOW
A sprain occurs when the ligaments that hold together the bones in the ankle are suddenly stretched or torn. With care, the sprain should heal in 4 to 6 weeks.
Causes
Most sprained ankles result from a sudden wrench. Some common causes are tripping or bending your ankle the wrong way.
Signs/Symptoms
Typically, you'll have pain, tenderness, swelling, or bruising of the injured ankle. You also may have trouble moving the ankle.
Care
The doctor may x-ray the ankle. You'll need to wear a splint or an elastic bandage on the ankle until it heals.
WHAT YOU SHOULD DO
* Put ice on the injury for 15 to 20 minutes each hour for the first 1 or 2 days. Put the ice in a plastic bag and place a towel between the bag of ice and your skin.
* After the first 1 or 2 days, you may put heat on the injury for the next 48 hours to help relieve the pain. Apply the heat for 15 to 20 minutes every hour. You may use a heating pad (set on low), a whirlpool bath, or warm, moist towels.
* For 48 hours, keep your foot lifted above the level of your heart whenever possible. This will reduce pain and swelling.
* Activity:
o Stay off your feet for 24 hours. You can then begin to slowly walk more on the injured ankle as the pain allows.
o You may walk on your ankle until it begins to hurt too much to continue.
* Use crutches or a cane until you can stand on your ankle without having pain.
* If you have a plaster splint:
o Wear it until your doctor says you may take it off or until your follow-up visit.
o Do not push or lean on it or it may break.
o Do not get it wet. You may take it off to take a shower.
* If you have an air splint:
o You may blow more air in it or take some out to make it more comfortable.
o You may take it off at night and when bathing.
* You may have been given an elastic bandage (ace wrap) to use either alone or with a plaster splint. If your foot or ankle feels numb or tingly, the bandage is too tight. You can rewrap it to make it comfortable.
* You may take over-the-counter medications such as acetaminophen or ibuprofen to help ease the pain.
Call Your Doctor If.
* Your bruising, swelling, or pain is getting worse.
* Your toes below the injury are cold when you touch them, feel numb, or turn blue or grey.
Source(s):
Healthsquare
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