How To Heal A Sprained Ankle Fast – 5 Amazing Secrets You Can Do At Home
No matter how seasoned you are as a runner, it is impossible to prevent unforeseen events such as minor injuries like sprains.
Getting a sprain doesn’t mean that you are careless since sprains are often a result of running on uneven surfaces.
When the ankle is twisted in an awkward position, some ligaments may tear and cause the sprain.
For sure, you want to be back on your routine as soon as possible so here are valuable tips on how to heal a sprained ankle fast.
How To Heal Sprained Ankle
If you experience the first or second kind of sprain, there are five things that can be done in order to heal your condition and avoid visiting a doctor. On the other hand, if you have a serious sprain, it’s best you seek professional help as soon as possible.
What You Will Need
Here are steps (3) to follow:
I - Ice To Alleviate Swelling
C - Compress Your Joint
E - Elevate The Foot Above The Heart
4 Additional Recovery Tips
The journey to your total recovery may depend greatly on how serious your sprain is and how well you take care of it. It is therefore very important that you do not rush into any form of physical activity immediately you feel better. Doing so may cause further injury. Follow the following (4) tips ensure a safe recovery:
Tip #1: Increase Your Mobility By Doing Foot Exercises
These may include simple exercises such as ankle rotations which can be done while sitting on a chair. Such exercises help the ligaments in your ankle to recover faster. Always rest if you feel any pain or swelling afterward.
Tip #2: Get Your Normal Muscle Range By Stretching Exercises
Since the calf muscles tighten after an ankle sprain, you need to stretch them so they return to their normal flexibility. An example is standing with hands placed on a wall and then stepping backward so your calf muscles stretch.
Tip #3: Help Your Ankle Regain Its Strength
This is only possible once you can at least stand without feeling pain. A simple way to do this is to push your foot toward a wall and hold the position for a few minutes.
Tip #4: Get Your Balance Back
A sprained ankle often results in loss of balance. In order to regain your balance, stand on your injured foot and raise your other foot extending your arms.
Experiencing a sprained ankle is not something you want to repeat. Once you totally recover, make sure you follow the following preventive measures.
Depending on the kind of terrain you will be running, purchase shoes that fit well and are comfortable.
This is especially since your ankle is still weak after injury.
This may be include walking for a while before you run or lowering your intensity.
We hope you enjoyed our five tips on how to heal a sprained ankle fast. There is no need to be hasty about visiting a doctor especially if the sprain is first or second degree. No matter the cause of the sprain, following the P.R.I.C.E therapy method will ensure that you are back on your feet as soon as possible.
If you have any suggestions of how to treat ankle sprains, we’d love to hear about them in the comments below. Please let us know what you thought about this article.