Did you or anyone you know recently suffer an ankle sprain?
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The following “P.R.I.C.E” treatment may help with a faster recovery.
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1. Protection – take pressure off of your ankle by sitting or lying down immediately after spraining the joint.
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2. Rest – limit/avoid walking or use a cane/crutches to allow your body to heal the injured area.
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3. Ice – wrap a bag of frozen peas or corn around the ankle for 20 min at a time, approx. 3 – 5x/day for the first 2 – 3 days.
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4. Compression – wrap an elastic bandage or tensor from your toes to mid-calf to reduce swelling. However, be sure to loosen the tension if you feel too much pressure/a loss of circulation.
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5. Elevate – use pillows or other objects to elevate your ankle above the level of your heart and improve circulation. Be sure to do this as often as you can.
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If your ankle pain is severe and/or you cannot put weight on it, be sure to schedule a visit with your doctor of chiropractic or physiotherapist to treat the injury accordingly.
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Also be sure to receive a specific return-to-play exercise program to prevent future re-injury.
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Make it a great day!
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Contact us for injury management or online health/coaching/training/nutrition plans.
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www.endurance8health.com.