The Best Methods for Rehabbing an Ankle Sprain & Avoiding Another Injury
There is a certain method involved in how to properly rehab an ankle sprain and how to avoid another injury. It doesn't matter how you sprained your ankle. Your chances of recovering quickly depend on the steps taken in how to rehab a sprained ankle.
Of course, the first step in rehabbing a sprained ankle is to rest it. Get off and stay off of your feet if possible. Rest prevents any further injuries from occurring, such as damage to ligaments, muscles, or the bones. Resting also helps keep inflammation down. As you're resting your ankle, be sure to elevate your foot on a pillow. The elevation keeps blood out of the injured area. Your body's natural response system is to inflame the injured area through healing properties in the blood.
The inflammation helps remove impurities that can invade the injured area. However, the initial steps in how to rehab a sprained ankle are keeping the inflammation under control. This is essential during the first 48 to 72 hours, as you have a greater chance of recovering faster.
Next, you may want to consider purchasing a cane or some crutches to help you get around. If you rely solely on your balance, you may risk falling on your injured ankle, and therefore risk a greater injury. The impact of utilizing your own balance may also increase inflammation. A cane or crutches will help keep your ankle stabilized as you as you move around. Still, you should only move when it is absolutely essential.
Applying Ice directly to your ankle can help during this time frame. Ice temporarily restricts the blood vessels, limiting the flow of blood and lymphatic fluid to the area. Never apply ice directly to the skin. Instead, wrap it in a towel or use an ice pack. You can also use ice pack slings to surround your ankle, securing it with Velcro straps. Inflammation may be all around your ankle, so it is best to apply the ice all around it. Be sure to limit the amount of ice you use or you can be subject to frostbite. Use the ice every 4 hours throughout the day.
Instead of consuming the normal pain and anti-inflammatory medication, why not utilize Mountain Ice? Mountain Ice is an all natural, topical pain relief gel that provides quicker, more effective relief than pain medication. In addition, Mountain Ice does not carry any harmful side effects, and can be applied to the injured area as often as needed. Unlike the competitors, Mountain Ice has a unique blend of natural ingredients that work together to improve blood flow and circulation, reduce inflammation, and target pain directly at the source.
As the inflammation subsides, you can also begin to use heat on your ankle. The heat will get your blood flowing to the injury, bringing key nutrients, such as vitamins and oxygen.
When the pain and inflammation have fully subsided, you will most likely be advised to start slowly walking on the ankle. However, it is crucial to let your doctor tell you when to do this. You may notice that the muscles in your ankle are a little weak, which is normal. Listen to your doctor and your body on how much or how little to walk. Stop if you experience too much pain, and work your way up to regularly walking on it.
Massaging your ankle may also work wonders as a remedy. Massaging helps stimulate the blood flow and can aid in healing. Massaging your ankle with Mountain Ice will add even more benefits for your ankle. Using Mountain Ice along with massage will also flush out toxins that are hindering you from fully recovering. Make an appointment with either a massage therapist or a physical therapist for the best treatment.
Lastly, contact your doctor when the sprain happens and if your ankle doesn't improve after several days. Strained or damaged ligaments are always a possibility, and if that happens, you will need to stay off your feet for a couple of weeks. However, it is critical to get your doctor's diagnosis, as they will guide you on the best course for rehabilitation.