Ankle Sprains - Successful Treatment Tips Ankle Sprain Treatment _____________________________________________________________________________________
By Martin Philip - http://www.anklespraintreatment.net/
Ankle sprains can easily become chronic in nature if not treated correctly. Proper initial care can mean the difference between a single sprain, or a lifetime of ankle problems. Below are a few tips that will help you along with your recovery, and get you back to sports faster and safer. Learn More About Ankle Sprain Treatment
Control Your Swelling You may have heard of R.I.C.E. - Rest, ice, compression, elevation. These principles are the first and most important part of treating your ankle sprain. With R.I.C.E. you can effectively control the swelling that occurs after an ankle sprain, and literally cut your recovery time in half. The most important part of R.I.C.E. is the compression. It is the most effective way to treat your swelling. Ice alone will not prevent excessive swelling. Elevation and rest alone will not prevent swelling. Only compression can work to eliminate excessive swelling around your ankle. This is the key to getting your recovery started right. To control swelling, use an elastic wrap and horseshoe pad around the ankle. Apply the wrap all the way
down to your toes and half way up your calf. Keep it on all the time for the first 7-10 days after your sprain. Forget About 'No Pain, No Gain' When it comes to healing, pain is the indicator that you are over stressing the tissue. That means that when you are recovering from your ankle sprain, you should avoid activities that cause pain. So, if walking is very painful - use crutches. It isn't a matter of just walking it off. Rest is important during the first 1-3 days after your injury. This is when your body works to control internal bleeding and to start forming the scar matrix to heal the ligament. Unnecessary stress on the healing tissues means you will not get good healing and you may suffer from chronic instability. So avoid painful activities, especially during the first few days.
Range of Motion First Before you worry about strengthening your ankle, you need to restore normal range of motion. Normal motion helps your body to absorb swelling, provides nutrients to the joint surfaces, and will allow the muscles to work efficiently once you do begin strengthening. You can start working on gentle range of motion within the first 24-48 hours after injury. Just remember to make sure it is gentle and relatively pain free. Mild discomfort is OK but avoid severe pain. Range of motion exercises can be as simple as pointing your toes, turning your foot in and out, or drawing circles or the alphabet with your foot. Just try to work through all of the different ranges, moving as far as you can without significant pain.
Soâ€Ś Whatâ€™s Next ? To learn more about Ankle Sprain Treatment, Click Here: http://www.anklespraintreatment.net/