While your ankle is healing, it’s best to avoidīecause elevation is so essential for the healing of the tissues, you also want to be sure to keep it elevated when you are relaxing at home or any time that you are at rest. Will give you an easy way to rest your foot without restriction or feeling Place one or two cushions below your knee as well. To keep your foot elevated, you’ll want to sleep on yourīack with several pillows under your foot. By keeping the ankle elevated while you are asleep, you canĮncourage the blood flow to resume its healthy circulation, minimizing the Released to promote increased blood flow to the area, and excess toxins and fluids When soft tissues are damaged, chemical signals are As the best solution to swelling, keeping your foot elevated above your heart will help to keep the healing process moving swiftly along. While at the end of the R.I.C.E remedy, when you are sleeping, this one is clearly the most important. Here is an inexpensive compression ankle support wrap that I found on Amazon – ComfiLife Adjustable Compression Ankle Support Wrap. Before applying the bandage, place a U-shaped support or cushion around your ankle bones this will help create an even application of the bandage and will provide extra comfort. A too-tight dressing can lead to slowed blood circulation to the area which will hinder the healing process and can cause you to wake from the discomfort. When preparing your ankle for the night, be sure not to wrap the elastic bandage too tightly. As time goes on and your ankle starts to heal, you may be able to begin sleeping without it. For the first few days, it’s useful to sleep with a compression bandage on your ankle. Compress the Injury.ĭirectly after sustaining an ankle sprain, compression is vital for swelling and keeping the area stable.
Check it out for the best price on Amazon – Elasto Gel Hot/Cold Ankle Wrap. The ice pack conforms to my ankle and quickly relieves swelling without needing to annoyingly hold it in place. I recently bought an ice pack wrap for my ankle a few months back and I absolutely love it. If you attempt to ice your ankle each night until it is healed, you can help the transition from immobility back to your normal range of movement with minimal discomfort while you sleep. Icing at the end of the day before you head to sleep will help with any extra strain or pressure that has been put on your ankle from walking or other activities that may have brought the swelling back on. Throughout the day, but you should plan to use a cold compress for at least 10-15 After that time, you won’t need to ice your ankle as often Let’s have a look at the last threeĬomponents (I.C.E.) in order to understand how they will help you achieve theĪs you will learn, applying ice to your ankle for theįirst 72 hours after the injury is crucial, as it will help with the swellingĪnd inflammation. In your research, you will find that a standard solutionįor sprains, strains, and other injuries is the combination of R.I.C.E. Your ankle may have taken a (temporary) turn for the worst, but each You are resting your ankle thoroughly, but you also want to ensure that you areįor most ankle sprain injuries, the healing time is more inconvenient than the task (Source)ĭuring this time, not only do you want to be sure that
When the ligaments in the ankle have become stretched or torn beyond their usual range of motion, they need plenty of time to recover, which, depending on the grade of your strain, can take anywhere from 1-6 weeks to heal fully.
This recommendation is universal, even for something as common as a sprained ankle. As you may already know, the most effective way to heal from an injury is to get plenty of rest to allow for new cell growth and regeneration.
0 kommentar(er)
