REST -You should avoid any activities that may cause more pain on your ankles. Your ankle needs lots of rest. If you feel like you still need physical activity, try swimming or using a rowing machine. This will help take less pressure off your ankles while you can still work out.
ICE -It is important to put ice on your ankle to avoid swelling and to decrease the pain. This will help to keep your ligaments from getting inflamed. You can wrap a towel or plastic bag with ice and place it on the injury for about 15-20 minutes at a time, 3 times a day for at-least the first 3 days.
COMPRESSION -Apply pressure to the ankle using a tensor or elastic bandage. Wrap the bandage around the injured area tightly but not too tight. You want it to feel comfortable.
ELEVATION -You want to elevate your ankle so that it rests above your heart. This way all the fluids will flow away from the injury. You can rest it on a bunch of pillows or books, whichever is most comfortable.
Remember to always use caution when walking on uneven surfaces. If you like some exercises to help strengthen the muscles, it is best to see a Physical Therapist.
Thanks for reading. If you have any other questions, please contact me:
cristy.vancouvermassage@gmail.com
