Ankle injuries are extremely common for individuals who practice a healthy and active lifestyle. Whether spending time jogging or non-supportive footwear, it can be easy to roll the ankle and suffer from a sprain or broken bone. If you want to heal or prevent ankle injuries, there are several necessary steps to follow to protect yourself and recover properly.
Most medical professionals will recommend elevating the ankle after you've suffered from an injury to reduce swelling, which can allow it to heal faster. Elevating the ankle slows the blood flow to the foot and can also alleviate some of the pain or swelling that you're experiencing. According to Sports-Health, “one of the most common protocols is the RICE method, which refers to: Rest, Ice, Compression, and Elevation.” Attempt to keep it elevated at a height that makes it equal to your heart for an average of two to three hours each day. Adding pillows or a barstool under the ankle while sitting or laying down will prove to be effective in keeping it lifted for an extended period.
Although you may not want to move your ankle after it's become injured, mobility is necessary in order to strengthen it and promote proper healing. According to Suburban Foot & Ankle you should “utilize gentle exercises that help increase the blood flow in your ankle. You can also help strengthen muscles in the calf and the ankle to help avoid ankle sprains in the future.” For severe injuries, you'll need to work with a physical therapist to avoid permanent damage that can occur. Common rehabilitation exercises for ankles include stretching exercises, range-of-motion exercises, and exercises that strengthen your muscles. The professional will also work to improve your balance and control and may assign you with activities to perform at home between sessions.
Wear the Right Shoes
The type of shoes that you wear in the office or on the field significantly influences your risk of suffering an injury. Instead of wearing high heels in the office, opt for wearing flats, which are more comfortable and are still professional. While playing sports, wear lace-up ankle supports for more protection. As Wiivv points out, different foot shapes need different types of support, so varying the way that you tie your shoes can also be helpful.
Knowing how to care for your ankles when you are injured or active can allow you to avoid an injury and even recover faster if you do suffer from a sprain or a broken bone. With the right tools and techniques used, you can maintain your mobility and continue enjoying an active lifestyle that allows you to pursue your interests.
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