1.-Recover your mobility
Soon enough after being injured, you can work to regain and keep your mobility with range of motion exercises.
Range of motion exercises are composed of motions in every direction that work the tendons in your ankle. Start by slowly rotating your foot in every direction and continue that motion as far as you can. Be careful not to injure your ankle further and stop if it hurts. The purpose of this exercise is to gently regain flexibility.
Stretch your heel cord tendon (the Achilles tendon) to keep your ankle flexible while it heals. Test your ankle every day by trying to stretch it but don’t insist if it still hurts. As soon as the pain subsides, start stretching on a daily basis. The best how to heal a sprained ankle fast practice is to keep going every day but don’t force your leg in any way.
Do exercises aimed at strengthening the muscles around the ankle. These muscles support and control walking and strengthening them will prevent further injuries. You can and should consult a doctor and ask for specific advice for your situation. In general, pressing the balls of your foot against an immovable surface acts as an isometric exercise, which increases your force without soliciting your range of motion. You can start exercising as soon as pain allows you to do so.
4.-Regain your control and balance
Practice for obtaining better balance and fine control. To help your ankle and foot to regain the previously lost health, you can start control and balance exercises after a few days. Again, the best hint on whether or not it is safe to start is your own level of pain. You should, however, not try these exercises if you haven’t been able to do them easily before getting injured. If you’re not sure about this, a good way to tell is to try doing them with your other leg. Try gently, since you don’t want to have two sprained ankles at the same time. Balance exercises examples are standing and walking around on tiptoes; not like ballerinas, but the less difficult version where all your toes are on the ground – somewhat like walking on heels.
5.-Consult a doctor after the injury
When you’re healing, it’s important to know what you’re dealing with and understand if you have a sprain or a fracture. Although sprain pain is different from more serious injuries, you won’ be able to tell them apart if you never felt neither before. This is where a physician comes in. The doctor will tell you what happened and how to take care of the injury. The more you listen to the doctor’s advice, the better chances of a fast recovery you will get. Physiotherapy treatment can help with the pain and quicken up the pace of recovery by allowing you to start your flexibility exercises without pain.
Getting specialized treatment from a physician and/or physiotherapist combines well with taking some anti-inflammatory medication. Over the counter or prescription anti-inflammatories and pain medication have a double role. They make you comfortable while you wait to recover and they minimize the local inflammation in the tissues of the ankle. Although inflammation is a response to injury and is meant to enable quicker healing, in fact it does the opposite and delays good health. Don’t hesitate to take anti-inflammatories exactly as the doctor prescribed them because they can make the difference between full and incomplete recovery.
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.
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