PAINFUL Ankles?
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I overworked my knee once, and my doc told me to try 20 minutes of cold then 20 minutes with a warm pad while elevating it. Don't go over 20 minutes with either heat or cold at one time or the good effects will start to fade. Keep alternating heat & cold on your ankles for between 1-2 hours.
This worked really well for me, and I hope you find something that works for you!
In the future, try to keep the weight in your feet even so they don't roll & avoid too much tumbling. And for the next few months, if you have to keep doing these strenuous activities, you should apply ice packs to your ankles within 15 minutes to prevent swelling. You should really ease up, though, to prevent straining or spraining your ankles.
no heat!! Over the counter anti inflammatory meds, ice, and about a week's rest is what you need. This is just overuse injury
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