Treating Ankle Injuries - Get Back on Your Feet FAST

09 November, 2015 0 comments Leave a comment

There are few injuries that are as maddening as ankle injuries. While it's "just" an ankle, it affects every step you take. And unfortunately, can it can throw your whole training program off schedule for a lot longer than you probably want to admit. 

There is some good news about treating ankle injuries, though. 

Ankle Injuries: Treatment and Management

Whether it's a sprain, strain, or break, your ankle is going to need some serious RICE treatment. In case you've never had an ankle injury and have never met RICE, lucky you. But, now's the time to heed the acronym. 

RICE is 

  • Rest
  • Ice
  • Compression
  • Elevation

Rest is probably the hardest part for an athlete. 

Icing is generally recommended to be 15-20 minutes on
the area, every hour, until swelling has subsided. Even
after you're well on its way to the ankle healing, however,
you'll probably find icing at least once a day will help
improve flexibility and range of motion (not to mention
continued healing). 

Managing inflammation is also key to your recovery,
especially in the first two to three days after the injury.
Ibuprofen is typically recommended, even if not needed
for pain, to help reducing swelling and improve blood
flow to the injured area. 

Ankle Injuries: Returning to Full Strength

The good news about ankle injuries is that most heal
without invasive treatment. The bad news about ankle
injuries - well, besides pain and sidelining your training
program - is that it's common to re-injure your ankle
before it's fully healed.

The ankle, obviously a pivot point, is most likely to be
injured when the toes are down and the heel is up in
the air. Once you're back on your feet, bracing or wrapping
the ankle until it's fully healed and feels stable again can
go a long way to preventing another ankle sprain or strain.  


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