Flying Maple MartialGym Society

Injuries

Immediate care to ankle injuries

by on Oct.17, 2009, under Injuries

Ankle sprains are the most annoying and most common injury to athletes. Most of the time, we roll our ankles, and we sit down or shake it out until the pain goes away. Well, here are a few tips to make sure that it heals ASAP and it doesn’t linger on.

Tip #1 – ICE!ice_cubeThe faster you get the ice around your ankle, the less swelling there will be. Keep it on for 20 minutes, and then take at least an hour break before you ice it again. Otherwise, your body thinks that it’s going through hypothermia and it will try and send more blood to the area (which is exactly the thing that you’re trying to avoid by icing!). Repeat multiple times a day.

Tip #2 – ELEVATE!elevateWhile you’re icing, keep your foot above the level of your heart. That way any blood that is trying to pool in your foot has the help of gravity to move it back up towards the heart. During the first 48 hours of your injury, try and keep the foot above the level of the heart as much as possible. Doesn’t mean you have to sit in class with your leg on your desk (especially if you’re in a skirt, ladies!). Only when reasonable =p

Tip #3 – MOVE IT!moveitAs soon as possible, start pointing your toe, flexing your foot, and circling it around. When you injure your ankle, your body’s reaction is to make sure that it can’t happen again. And it does this by trying to prevent you from moving it. That means that your ligaments and tendons all seize up to make sure you can’t hurt it again. Good for the body…bad for the sport. So start moving your foot gently and slowly in a pain-free range of motion as soon as you can.

Well, that’s it for now! Until next time, peeps 😉

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