Rolled Ankle
A rolled ankle can be quite painful especially when swelling starts to set in. Sometimes it is accompanied by bruising depending on how you initially hurt your ankle. This injury usually occurs when the sole of your foot turning out or in which can damage the ligaments of your ankle.
This kind of injury is common to those who are involved in games like basketball. Other instances where this type of injury can occur are stepping off of a high place or landing awkwardly on your foot. Women who are wearing high heels can also suffer from rolled ankle if they wobbled on their feet.
How to Care for Rolled Ankle
If you are suffering from rolled ankle, you should know how to properly care for it as soon as possible. This will help minimize the damage caused by the injury and you will be well on your way to moving around pretty soon.
Here are a few home care tips to treat this injury.
- Apply initial care. Follow RICE or Rest, Ice, Compression and Elevation. This will help boost your body’s own ability to heal your injury. To reduce the swelling, you can massage your injured ankle and also use contrast therapy.
- Try to implement slight movements on your injured ankle. It will help if you exercise your ankle with ankle circles, up and down, in and out movements, and even controlled walking. These exercises are meant to strengthen your ankle while at the same time increase the speed of your recovery.
- Stretching, strengthening and balancing are the last steps to take to treat your rolled ankle. Balancing is probably the most difficult part but with perseverance you will be well on your way to recovering the proper alignment of your ankle so you can walk. Exercising your whole feet can also help strengthen your ankle and boost your sense of balance as well.
These are but a few home care tips that you should immediately apply when you suffer from this ankle injury. Rehabilitating your injury as soon as possible can help minimize the inconvenience you will be feeling while at the same time enhancing your body’s ability to heal and strengthen itself. Although these steps won’t immediately alleviate your problem, they will still shorten your recovery period compared to doing nothing about your injury.
Applying these home care steps to treat rolled ankle should immediately be done once the injury occurs and from there continue doing them until you feel that your ankle is healing properly. Learning ACT or active, corrective, therapy is highly recommended so you can treat anyone’s injured rolled ankle immediately. There are online sites that provide videos on how to do this correctly so you can start walking in no time.
Don’t let a rolled ankle injury stop you from moving around properly. Follow the home care tips mentioned here and you will be walking, running and jumping sooner than you expect. Constant ankle therapy will help you on your road to recovery so make sure that you implement them the moment you injured yourself.