Did you know that the emergency department reports that 2.15 out of every 1000 people in the US get an ankle sprain?
If you have experienced a twisted ankle recently, there are a few methods to expedite healing and get you back onto the field. Trying to play too quickly after twisting your ankle can cause the injury to worsen and your healing process to start all over.
Here is what you should know about helping a twisted ankle heal.
1. Resting and Refraining From Activities
The first step is to rest the ankle as much as possible and keep it elevated, especially while lying down. Running or jumping should be avoided, as this could further damage the ligaments or cause re-injury.
Stretching of the calf muscles can also be beneficial, as long as it is done lightly and not overstretched. Pay attention to your body and not push yourself too hard. If the pain is getting worse, take a break and rest.
2. Compression to Reduce Swelling
Compression can be applied to reduce swelling and inflammation if you want fast recovery. These injuries are usually caused by falling or rolling, so much fluid accumulates in the area, slowing the healing process.
Applying an elastic bandage on the affected area will help to reduce the swelling, increasing the ankle’s mobility and helping it return to normal quicker. It’s important to remember to wrap the bandage starting from the toes and moving in an upward spiral up the ankle.
3. Keeping Warm With Ice/Heat Therapy
Ice/Heat Therapy is a great way to do this, as it helps reduce pain and swelling while providing circulation-boosting warmth.
To properly apply Ice/Heat Therapy, use a cold pack for fifteen minutes and then switch to a warm box for fifteen minutes. Do this two to three times a day for a few days, and you should start to see an improvement.
4. Enhancing Circulation With Massage
Enhanced circulation through massage helps bring healing nutrients to the injury site, decreasing the pain and stiffness associated with the injury.
Massaging the affected ankle can help promote muscle relaxation and increase the range of motion for better flexibility. Additionally, trigger point release and active release therapy can help lengthen muscles to reduce tension and improve circulation.
5. Supplementation to Speed up the Healing Process
Vitamin C helps to speed healing by stimulating the production of collagen, which repairs damaged ligaments. Vitamin E assists in the repair process of tissue due to its anti-inflammatory properties.
Amino acids are beneficial for building new muscle fibers. Additionally, copper helps produce collagen and elastin, aiding tissue repair. Taking proper doses of these and other helpful supplements can help the healing process of a sprained ankle.
If you ever had an accident that also caused wounds around your twisted ankle, be aware of wound care solutions that you might need to adhere to as well. Take note that vitamins can help speed up recovery for both wounds and injuries.
Follow This Guideline to Heal a Twisted Ankle
In conclusion, twisted ankles can be painful and embarrassing. The best way to heal a twisted ankle faster is to rest, ice the injury, elevate the ankle, and wrap it with the appropriate bandage.
Over-the-counter pain relievers can be taken to help reduce inflammation and discomfort. Take charge and start healing your twisted ankle now! Contact your doctor immediately.
To learn more helpful tips, check the rest of our site today!