4 Surprising Tips
Rest your ankle. Skip any activities that cause pain or limping.
- If you have a severe sprain, then you should walk with crutches or a cane so that you don't cause further injury.
- Vary your exercise routine. If you're used to running on a treadmill, try swimming or using a rowing machine instead. Just make sure that you don't completely avoid physical activity. You still need to keep your other muscles conditioned.
Ice your ankle to prevent swelling and pain.
- Apply ice to your ankle even if you plan to go to the doctor. Ice will keep your ligaments from becoming inflamed and will stop any bleeding if you've torn a ligament.
- Place a plastic bag with ice on your ankle for 15 to 20 minutes. Do this 3 to 5 times daily for the first 3 days. Alternatively, you can fill a bucket with ice water and immerse your foot and ankle.
- Leave the ice off at least 30 minutes between applications. The latest recommendation from athletic trainers is to apply ice for the first 48 to 72 hours.
- If your foot or ankle looks white, remove the ice immediately so that you don't develop a cold injury.
- If you have diabetes or inhibited circulation, make sure that you talk to your doctor before applying ice.
Compress your ankle joint.
- Wrap an elastic bandage from your toes to your mid-calf, using even pressure. Keep the bandage on until the swelling subsides.
- Loosen the wraps if your toes turn blue, feel cold or begin to feel numb. You don't want the wrap to be too loose, but you don't want it to be too tight, either.
Elevate your ankle above the level of your heart. Elevation will help to drain fluid from the injury.
RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.
Advanced Foot and Ankle Specialist in Houston
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