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Sprained Ankle Treatment How to Heal An Ankle Sprain ______________________________________________ By Alexander Arthur -

When you first sprain an ankle, the injury will swell a lot. It will also bruise within the first few hours and most likely become very stiff and immobile. Depending on how bad you sprain it, you may not be able to put any pressure on it at all, or you may be able to walk with a limp. Either way, you will need to something to improve your chance for a quick and full recovery. If you do nothing, your sprained ankle could take months to heal and you may continue to have pain for a very long time. To Learn More About ankle sprain treatment So, what should you do first? Well, there are two sprained ankle treatment options available to you. The first is called R.I.C.E. It suggests you should rest and ice your ankle, keep some compression like a wrap on it and keep it elevated. It suggests you should continue to do this until you are healed. The second option is known as H.E.M. This ankle treatment suggests you should ice your ankle for the first 2 days, but also use more active rehab techniques including some very specific exercises, stretches and a few other healing methods. In short, one is non-active and the other is active. Which one works better? Let's take a closer look...

According to H.E.M., you should ice the ankle just as in R.I.C.E., but with one big difference. H.E.M. suggests you only ice the ankle for the first 36-48 hours. (R.I.C.E. suggests you ice the ankle indefinitely until healed or until the swelling is gone, which can take weeks or months). What is the ice for anyway? Ice is used to help contain and reduce swelling. So, which way is better?

Interestingly, recent research has shown that ice is only effective for the first 48 hours after a sprained ankle. After that, it has not been shown to be clinically effective at reducing swelling. Accordingly then, it does make more sense to ice the ankle as H.E.M. advises and then move on to other healing methods.

The next difference between RICE and HEM is the subject of rest. RICE suggests rest until the ankle is healed. HEM differs greatly from RICE in this regard. Although HEM does suggest rest is an important component of healing, it does not believe that rest alone is the best way to heal an ankle. Instead, it promotes an active rehab program that entails a number of unique stretches and exercises as well as a few other effective healing techniques. However, just as in RICE, you will still be resting your ankle most of the time, since, when you are not doing the rehab in HEM, this ankle treatment suggests you rest your ankle. But, the main difference is that HEM believes that active rehab is absolutely necessary for a quick and full recovery versus rest alone.

Why does HEM insist on active rehab instead of pure rest? Well, research does suggest that there is usually extensive ligament damage in an ankle sprain. This means scar tissue can and usually does develop as well as some neuromuscular damage (the ability for the brain to communicate with the ligaments in the ankle) as well as general ligament weakness and stiffness. So, HEM goes about teaching you how to fully heal all this damage safely and correctly. And experts do agree that rest alone cannot remove or break up scar tissue, it cannot heal neuromuscular damage and it cannot improve range of motion of strength.

So‌ What’s Next ? To learn more about ankle sprain treatment, Click Here:

Ankle sprain treatment  

The result of this type of sprain is often damage to the lateral ligaments of the ankle. The majority of those who suffer a lateral ankle sp...

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