You are viewing the article How to Treat Ankle Sprains at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article was co-written by Joshua Grahlman, PT, DPT, FAFS. Joshua Grahlman, PT, DPT, FAFS, is the founder and principal physician of Clutch PT + Performance, a private physical therapy clinic specializing in the treatment of sports and orthopedic injuries in New York City. With over ten years of experience, Grahlman specializes in the treatment of injuries, acute and chronic pain, athletic performance optimization, and post-surgery recovery. Grahlman earned a doctorate in physical therapy from the University of Cpumbia. He is one of several New York-based physiotherapists recognized as a Fellow in Applied Functional Science by the Gray Institute for Functional Transformation (GIFT). He is certified in active release and vertebral manipulation and is a TRX resistance trainer. Dr. Grahlman has spent his career treating athletes of all levels, from Olympic champions to amateur athletes. He advises on Triathlete, Men’s Health, My Fitness Pal and CBS News.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 29,587 times.
Most people have sprained their ankle at least once in their life. Maybe you climbed the stairs and twisted your leg or you injured yourself while playing a sport. When the ankle is pushed into the wrong position and rotates in the opposite direction to the foot, the ligaments will be stretched, even broken. This condition can cause pain and swelling. Fortunately, mild sprains can be easily treated at home with the right care. Start by applying ice and elevating the ankle on a soft pillow or chair, then you can consider further treatment options.
Steps
Initial treatments
- Grade 1 sprains usually do not require medical attention. However, almost all 3rd degree sprains require a visit to the doctor to make sure there is no further damage to the ankle.
- The home treatment for all three sprains is the same, but the more severe the injury, the longer it will take to heal.
- You might consider using an ankle brace. An elastic band will help keep it in place and reduce swelling while the ligament heals. Depending on the severity, you may need an elastic bandage for 2-6 weeks.
- Apply ice even when you are going to see the doctor. Ice helps limit inflammation, especially within the first 24 hours after an injury. With all sprains, ice will help reduce swelling and bruising.
- Another way to apply cold is to pour ice water into a bucket to soak your feet and ankles.
- Remove the ice for at least 20-30 minutes between applications. Prolonged exposure to ice can lead to frostbite.
- If you have diabetes or blood circulation problems, you should consult your doctor before applying ice. [5] X Trusted Source Mayo Clinic Go to Source
- Wrap the elastic band from toe to calves with even pressure. Continue dressing until the ankle swelling subsides.
- Loosen the bandage if your toes turn blue, feel cold, or begin to feel numb. You shouldn’t wrap it too loosely, but it’s not too tight either.
- You can also use a slide-out cuff. This type of bandage is often beneficial because it applies even pressure and doesn’t cut off blood flow to the foot.
- Elevating the legs will help reduce swelling and bruising.
Recovery after sprain
- Slowly rotate the ankle in small circles. Start with clockwise rotations, then counterclockwise.
- Try to draw letters in the air with your toes.
- Sit with your back straight and comfortable in a recliner. Place the injured foot on the floor, and slowly and gently lift the knee to the side for about 2-3 minutes, remembering to keep the foot close to the floor throughout the exercise.
- Sit on the floor, legs stretched out in front of you. Wrap the towel around the soles of your feet. Then pull the towel toward your body while keeping your legs straight. Try to stay in the stretch position for 15-30 seconds. If it is too painful, you should only hold it for a few seconds at first and gradually increase the time. Repeat the stretch 2 to 4 times.
- Stand with your hands on the wall and place the injured foot one step behind the other. Keep your heels on the floor and slowly bend your knees until you feel a stretch in your calves. Hold the stretch position, breathing deeply and evenly for 15-30 seconds. Repeat this exercise 2-4 more times.
- Buy balance equipment or stand on a firm mattress. Remember to stand close to the wall in case you lose your balance, or ask someone to watch you during the exercise. Try to balance for 1 minute at first, then gradually increase the time as you feel more comfortable. [10] X Research Source
- If you don’t have a balance pad or equipment, you can stand on your injured leg and lift your other foot off the floor. Raise your arms to the side for balance. [11] X Research Source
Prevent ankle sprains
- If you often injure your ankles, you should consider wearing an ankle brace while exercising.
- When practicing a new sport or exercise, be careful not to overdo it until you’re completely used to the activity.
- You can even incorporate ankle exercises into your daily routine. Try standing on one leg while brushing your teeth or doing errands.
- Place heel and toe pads on the ankle before adding extra padding.
- Wrap the entire ankle with a bandage.
- Wrap the top and bottom of the wrapped area with athletic tape to keep it in place.
- Apply the tape in a U-shape from one ankle to the other, around the bottom of the heel.
- Wrap the rest of the tape in a triangle that runs around the ankle and below the arch of the foot.
Warning
- If you’re in a lot of pain, you should ask for an X-ray to make sure you haven’t broken your ankle.
Things you need
- Ice bag
- Bandages
- Over-the-counter pain relievers
- recliner chair
- Towel
- Exercise Bands
- Balancing equipment or cushions
This article was co-written by Joshua Grahlman, PT, DPT, FAFS. Joshua Grahlman, PT, DPT, FAFS, is the founder and principal physician of Clutch PT + Performance, a private physical therapy clinic specializing in the treatment of sports and orthopedic injuries in New York City. With over ten years of experience, Grahlman specializes in the treatment of injuries, acute and chronic pain, athletic performance optimization, and post-surgery recovery. Grahlman earned a doctorate in physical therapy from the University of Cpumbia. He is one of several New York-based physiotherapists recognized as a Fellow in Applied Functional Science by the Gray Institute for Functional Transformation (GIFT). He is certified in active release and vertebral manipulation and is a TRX resistance trainer. Dr. Grahlman has spent his career treating athletes of all levels, from Olympic champions to amateur athletes. He advises on Triathlete, Men’s Health, My Fitness Pal and CBS News.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 29,587 times.
Most people have sprained their ankle at least once in their life. Maybe you climbed the stairs and twisted your leg or you injured yourself while playing a sport. When the ankle is pushed into the wrong position and rotates in the opposite direction to the foot, the ligaments will be stretched, even broken. This condition can cause pain and swelling. Fortunately, mild sprains can be easily treated at home with the right care. Start by applying ice and elevating the ankle on a soft pillow or chair, then you can consider further treatment options.
Thank you for reading this post How to Treat Ankle Sprains at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: