As physiotherapists, we often see individuals who have experienced ankle injuries. Whether you were playing sport, enjoying a nature hike, or simply performing household chores, rolling your ankle can result in significant pain and discomfort.
If you find yourself in this situation, here are steps to help you manage this common injury:
Rest, Ice, Compression, Elevation (RICE): The RICE method is a great starting point. Rest the affected ankle, apply ice to reduce swelling, gently compress the area with a bandage, and elevate your leg to minimize fluid accumulation.
Avoid weight-bearing: In the initial stages, it's crucial to keep weight off the injured ankle. Using crutches or a supportive brace can help prevent further damage and promote healing.
Manage pain and inflammation: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) can be helpful in alleviating pain and reducing inflammation. However, consult a healthcare professional before taking any medication.
Gentle range of motion exercises: Once the initial swelling and pain subside, begin gentle ankle movements to maintain flexibility and prevent stiffness. Perform simple exercises like ankle circles and toe curls under the guidance of a physiotherapist.
Gradual weight-bearing and strengthening: As you progress, gradually reintroduce weight-bearing activities with proper support. Strengthening exercises for the ankle and lower leg muscles will help regain stability and prevent future injuries.
Seek professional help: If your symptoms worsen, or if you're unable to bear weight on the injured ankle even after a few days, it’s time to consult a physiotherapist or healthcare professional for a thorough evaluation and personalised treatment plan.
Remember, everyone's recovery process will vary, and it's essential to listen to your body. If you have any concerns or questions, consult a healthcare professional who can provide expert guidance tailored to your specific condition.
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