You don’t have to be an athlete to experience a sprained ankle. A simple trip or fall can twist your ankle into an awkward position and tear a ligament or stressed muscle. Our Woodland Park NJ foot and ankle doctor recommends following these tips to recovery fully and quickly.
Our Woodland Park NJ Foot & Ankle Doctor Gives Tips to Minimize Swelling
Tip #1: Get Some Rest – But Not Too Much or Too Little
The simplest but most overlooked remedy for a sprained ankle is adequate rest. Often, you don’t take the time to give your ankle the break it needs to heal. Athletes are often eager to get back to their activity and bypass the rest stage, and others simply don’t want to pause their daily habits and forego proper rest.
The tricky part is that while rest is necessary, so is gradual movement. If you allow your ankle to heal in a strictly suspended state, the ligaments will heal too tightly. If you jump back into action without sustained stretching and slow movement, you are likely to tear the tight ligaments once again.
Tip #2: Ice the Sprain
20 minutes on, 30 minutes off.
For the first 2-3 days of injury, it is recommended you ice your ankle 3-5 times a day. This will keep inflammation down and stop any potential bleeding. Be sure to abide by the 30 minute breaks in between icing! If the skin is turning white, you may be overdoing the icing, which can result in a cold injury.
Tip #3: Compress & Elevate Your Ankle
You may have seen sprained ankles wrapped up before. Unlike a cast, these wraps are not necessarily “resetting” any part of the ankle; rather, they are applying an even pressure to also reduce swelling. According to our Woodland Park podiatrist, elevating your ankle also serves to drain the injury of any excess fluids.
Tip# 4: Avoid Future Sprains
Those of us who are accident prone know that this is not as easy as it sounds, but some measures can be taken to prevent future ankle injury. Wearing properly fitted shoes is important in promoting stability, and being aware of, if not avoiding, uneven surfaces can be preventative as well.
If you’d like further tips on how to best heal your sprained ankle, call our Woodland Park podiatry office to consult with our 5-star-rated foot and ankle doctor.
The information provided in this article is not meant to be medical advice and is for educational purposes only. If you would like to learn more about this and other topics related to podiatry, feel free to contact Wayne Foot & Ankle Center, with a convenient podiatry office location near Woodland Park NJ, by clicking here or by calling 973.595.8900.