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Recognizing and Addressing Flat Feet: When to Seek Professional Help By Dr. Phinit Phisitkul

Ankle sprains are caused when the ligaments that support the ankle are torn or stretched, often due to sudden twists or turns. Although ankle sprains may vary in severity, proper care and exercises are needed to help heal. Dr. Phinit Phisitkul outlines essential recovery tips and exercises that will speed up the healing process of an ankle.

Immediate Care After an Ankle Sprain

Rest, Ice, Compression, as well as Elevation (RICE) must be administered immediately after the injury. The ankle should be resting to prevent any further injury, and icing helps reduce swelling and discomfort. Compression with an elastic bandage supports the injured area and minimizes swelling, and elevating the ankle over heart level helps decrease inflammation.

In the initial phases of healing, avoid placing any weight on your ankle that has been injured. Crutches or a brace may be needed to keep the weight off the ankle as it recovers. Over-the-counter pain relievers such as ibuprofen, or Acetaminophen, may help to manage the pain and decrease inflammation.

Exercises to Promote Healing

Once the initial swelling has gone down and the pain has diminished the gentle exercises will help bring back strength and mobility in the ankle. Begin with simple movements like ankle circles and toe flexing in order to gently stretch and move your ankle.

Strengthening the muscles around the ankle is crucial to prevent any future sprains. Exercises like towel scrunches, where a towel is placed on the floor, and then the toes are utilized to squish it, aid in build strength in the foot and ankle.

Balance exercises, such as standing on one leg or using a wobble board can improve ankle stability and decrease the possibility of re-injury. These exercises train the muscles to be responsive to changes in position which improves ankle stability.

When to Resume Activities

Resuming routine activities too quickly could result in a re-injury. So keep a steady progression. Pain is an indicator that the ankle might not be fully prepared for full-time activity. Start with exercises that are low-impact, such as swimming or cycling, gradually increasing intensity as the ankle gets stronger.

Lastly, during the initial phases of returning to sport, using an ankle support brace, or taping the ankle could provide assistance and help prevent injury.For more information please click on this link Dr. Phinit Phisitkul Dakota Dunes, SD.