This Article is About
ace bandage
flexibility exercises
rice system
scar tissue
key point
couple days
ankles
heart
How To Rehabilitate A Sprained Ankle - Summarized
Join 1000's of Authors at StreetArticles Today!

If you've sprained your ankle and have been browsing online resources about how to rehabilitate a sprained ankle without the help of a doctor, unfortunately you might not find anything new in this article. However, if this happens to be one of the first articles you've come across - all the information you need to know to rehabilitate a sprained ankle is HERE!

Though sprained ankles are generally though of as a minor injury and something you can just "walk off", they can actually be quite serious and may plague you for years. The most common reason for a re-injury is improper rehab so it's important that you learn how to rehabilitate a sprained ankle properly.

You should start with the classic RICE system. Rest, Ice, Compression, and Elevation are targeted at reducing swelling and the formation of scar tissue. If swelling is left to it's own devices, not only will it take longer for the ankle to heal properly, you'll be left with a bunch of scar tissue that will make the joint inflexible and open to re-injury. The injury should be iced every three to four hours, wrapped in a light bandage (like an ACE bandage or towel), kept above your heart, and out of action for about 48 hours. When you ice, be sure not to ice too often or too long (twenty to thirty minutes) as you can cause damage to the tissue.

After this 48 hour period, RICE is less effective and you need to start rehab. The key point to rehabilitate a sprained ankle is proactive-ness. It's easy to want to sit back and wait for the pain to go away, but if you want to get rid of scar tissue and ensure that your ankle recovers with full flexibility you need to start exercising it immediately.

When you begin to rehabilite a sprained ankle, in the first couple days after RICE you should take it easy. Depending on the level of your injury, you should keep it to simple flexibility exercises like drawing the ABC's in the air - stuff you can do without putting pressure on the ankle. When you feel up to it you can begin by placing your ankle on the wall or floor - this is the first step to begin walking on it. As you are able to put more and more pressure on it, you can begin to stand and take your first baby steps. This should be coupled with flexibility exercises.

The HEM ankle rehab program says that icing too long can slow down your recovery but I'm a fan of icing. Different places recommend different things at this stage in rehabilitating a sprained ankle - but I still ice once or twice a day and keep the injured area elevated when I can. These exercises and especially when you start walking again will cause blood flow and make the injury swollen and painful. At this point, blood flow is good because it gets fresh blood to the injury and helps to carry away the broken down scar tissue, but the swelling can be painful.

The next stages to rehabilitate a sprained ankle are a bit obvious I think, but perhaps this is because I'm familiar with HEM ankle rehab. Increasing difficult tasks like walking speed, stairs, and flexibility training are all quite simple to make up. My rule of thumb is see what's painful and work at it until it's not painful anymore. Be sure to continue these exercises far after you think your ankle has fully healed. It's easy to get caught up in the normal activities of life like work and hobbies. Many people stop rehabilitation after they feel they can go about these activities relatively painlessly but this kind of attitude may get you re-injured in the future. Though you are able to do the things you normally do there is probably going to be some weaker scar tissue left in there that needs to be worked out.


Street Talk

No comments present
You May Also Like
Common Injuries And What To Do
Today I'm going to talk a little more about injuries. Even the best made plans and preparations can lead to injuries. Some are caused by overuse and some by just plain accident. You never know when it'll happen but if you run long enough you will get them. I don't…
By: Steve37 in  Health and Fitness  >  Exercise   Nov 30, 2012  
3
  Likes: 0

Left-handed Kitchen Adventures
As mentioned in my previous articles, my interest in life as a “lefty” in a right-handed world started when I sprained my right wrist. I was ace-bandaged and still had limited use of my right hand but through my own clumsiness had to depend on my left hand as dominant…
By: Peggy1302 in  Home and Family   Dec 05, 2011  
0
  Likes: 0

Tips for Basketball Injury Prevention
Basketball injury prevention is important because basketball can be played and enjoyed by people of all ages, shapes, and sizes all year. Basketball is played because of the exercise benefits, comraderie, and it is just plain fun to "ball". On the courts we recast our image to represent our favorite…
By: Charles Atwater1 in  Recreation and Sports  >  Basketball   May 18, 2011  
0
  Likes: 1

Flexibility Exercises For Dancers - Simple To Learn
Flexibility is a requirement for professional dance, but if you are a recreational dancer or an adult ballet beginner, you need flexibility to enjoy dance. Likewise if you are a cheer leader; to become more flexible makes your moves easier and helps you compete. You do not have to already…
By: DianneB in  Recreation and Sports  >  Dancing   Feb 13, 2012  
0
  Likes: 1

How To Dunk Higher – Develop A Killer Vertical Jump
Pulling off a Space Jam can be an exhilarating feeling. It brings you as close as possible to the human version of flight. Learning how to dunk higher is every basketball player’s desire and an important weapon in their arsenal. Jumping higher isn’t an ability that you “either have or…
By: Fitness Cafe' in  Recreation and Sports  >  Basketball   Feb 28, 2012  
0
  Likes: 0

Lose Weight Advice: Keep That Stretch In Check
Hey guys, this time I'll be talking about the importance of streching. My previous articles were on the importance of cardio and weight training to lose weight, but when these are combined with a good flexibility, there is a greater overall effect.Stretching is the most neglected part of a workout(yes!…
By: Khushwant in  Health and Fitness  >  Weight Loss   Nov 01, 2011  
0
  Likes: 0

Good Stretching Exercises For Ballet, Cheerleading And More
It's a good idea to learn the best stretching exercises, whether you are a ballet dancer, cheerleader, or a fitness buff, or "more", meaning the rest of us. If you are retired and have joined “the rest of us”, you will remember when flexibility exercises were easy and felt so…
By: DianneB in  Health and Fitness  >  Exercise   Jun 21, 2011  
0
  Likes: 1

Hockey Flexibility Exercises - Prevent Injuries And Perform Better!
Including flexibility during your hockey season, and off-season is crucial. This will help you to prevent injuries and increase your performance on the ice.  There are two types of stretches: static and dynamic. Static exercises are ones where you hold a stretch. It should be held for 15-30 seconds. A…
By: Curtis Parker in  Recreation and Sports  >  Hockey   Oct 11, 2011  
0
  Likes: 1

“Ouch! Back Pain Therapy 4 Golfers - 5 Secrets to Back Pain Relief!”
So you want to know how to relieve back pain fast? Twisting and turning our backs while swinging a golf club at 100 miles per hour is very traumatic on our bodies. That's the reason 80% of amateur golfers play with some form of back pain at one time or…
By: Travis Hall in  Recreation and Sports  >  Golf   May 26, 2012  
0
  Likes: 1

( Part Of ) the Real Story About Hem Ankle Rehab
What exactly is HEM ankle rehab? It's quite a controversial product in some ways. Ok, it doesn't sell anything controversial, but HEM ankle rehab has quite a few fans as well as enemies. I learned about HEM ankle rehab last year when I sprained my ankle. Looking for a fast…
By:  in  Health and Fitness  >  Personal Training   Mar 20, 2011  
0
  Likes: 6

Scar Tissue And How to Rehab A Sprained Ankle
To rehab a sprained ankle you need to take action. I know that sprained ankles are painful - I've sprained my ankle twice and I know the desire to just do nothing about it. But to rehab a sprained ankle properly the most important thing you can do is get…
By:  in  Health and Fitness  >  Personal Training   Mar 21, 2011  
0
  Likes: 1

How to Watch Hulu In Canada
Sorry, you can't watch Hulu is Canada. But wait, now you can! Despite the fact that Hulu limits it's streams and broadcasts to people in the USA, there is now a surefire way to watch Hulu in Canada. It's called a vpn. If you've heard of vpn's, you've probably heard…
By: Rodders Gillam in  Computers and Technology  >  Software   May 04, 2011  
3
  Likes: 0

First Aid Training Centers In Geelong
First aid training in Geelong is very critical in case of any emergency or natural disaster as people must know how to give first aid to the injured person at that time. Doctors say that by doing proper first aid service, the chances of survival of any critically injured person…
By: Bryan Young in  Health and Fitness  >  Personal Training   May 30, 2016  
0
  Likes: 0

Conditioning for Rugby League - Part 1
Written by Nathan Waters - strength coach at totalhealthperformance Over the years I have been subjected to many different theories and programs designed to improve the conditioning of rugby league players. Many times we would get hammered with long endurance efforts in the offseason or sessions that involved repeat 400m…
By: Nathan Waters in  Health and Fitness  >  Personal Training   May 28, 2016  
0
  Likes: 1

5 Steps TO Successful Self - hypnosis
1. Realize WHAT YOU WANT In this progression you have to consider what you need versus what you don't need and you should have the capacity to recognize the structure and the embodiment. Rather, on concentrating on what you don't need, it's vital to concentrate on WHAT YOU WOULD LIKE…
By: Kat Li in  Health and Fitness  >  Personal Training   May 20, 2016  
0
  Likes: 0

Article Views: 3911    Report this Article