If you just started an exercise program, and you had an incident occur where pain in your ankle was the result of an incorrect movement, there is a good chance you are suffering from an ankle sprain. A sprained ankle is a common ailment that happens when the foot incorrectly hits the ground, causing instant pain as a result. Here are some steps you can take to relieve the pain felt and rehabilitate your ankle back to a healthy status.
Stop Exercising To Heal The Injury
If you continue to exert pressure upon your foot, your ankle will not have adequate time to heal. This can cause the pain you feel to intensify, making it even harder to continue with your exercise regimen. Instead, cease exercising until you no longer experience pain from the condition. This will ensure it has time to properly heal instead of risking making the injury even worse.
Add Ice To Minimize Inflammation
Often, the pain associated with an ankle injury is intensified when inflammation sets in. To reduce swelling in the ankle area, apply an ice pack wrapped in a hand towel directly to the injury. This can be kept in place for several minutes to help keep swelling at a minimum. It is a good idea to continue icing the ankle several times a day for a few days after the injury when pain is felt. If pain causes you to not be able to place any pressure upon your foot, a trip to a doctor will be necessary to rule out a broken bone.
Wrap The Foot And Elevate It Often
It is a good idea to use compression tape around your foot to stabilize your ankle. This will help reduce the chance of hurting the ankle further as the tape will give the foot stability so it can not be twisted easily. When resting, place your foot on a pillow to help keep it propped up above waist-level. This is also helpful in reducing swelling.
Start A Rehabilitation Program
If your ankle pain does not subside, and your doctor ruled out broken bones, they may recommend you start a physical therapy program to regain strength in your foot. A physical therapist would have you do exercises targeted to relieve pain in the area as well as help rebuild the muscles around the ankle. They would also massage the area when pain starts to subside as this will stimulate the blood in the area, helping to reduce pain even further.
For more information, contact a foot and ankle specialist in your area.
I am one of those people who hates going to the doctor. In the past, I have relied on everything from cranberry juice to apple cider vinegar to fix my ails. As I get older though, I find that I need to rely more on traditional medicine than I did in the past. What I found out from my doctor is that I did not have to give up the holistic medicines I used. I could combine them. This blog is designed to help others focus on how to combing holistic treatments with traditional medicine in a safe and fun way.