An ankle injury can come with a host of different side effects, not all pleasant. Depending on your injury type, your recovery process might be long and complicated. An ankle injury can also put you at risk for developing chronic conditions in later life. Fortunately, there are many things you can do to support your recovery process and reduce the likelihood of another injury in the future. Read on for advice on how to support your recovery after an ankle injury.
Rest
After an ankle injury, it is essential to rest your ankle as much as possible. For the first 48 hours, try to avoid putting any weight on your foot. This will give your ankle time to rest, heal, and repair itself. Resting your injured ankle will also reduce the risk of another injury in the same area. After 48 hours, try to stay as off your feet as possible. Low-impact activities like swimming are great ways to stay active while giving your ankle time to heal. If you are a runner, you might consider wearing an ankle brace after your injury to reduce the risk of re-injury.
Use Heat and Ice
Studies show that applying heat to an injured joint can help reduce inflammation and improve healing. Applying ice to your ankle after an injury can help reduce swelling around your joint. You can use an ice pack, frozen water bottles, or an ice machine to achieve this effect. Ice your ankle for 15-20 minutes every few hours. Using heat packs can help reduce pain, and both in tandem can help ease the pain and swelling associated with ankle injuries.
Get some sleep
After an ankle injury, you might find it challenging to get a good night’s sleep. A sprained ankle can be painful, and you might be worried about injuring your ankle further during the night. Try taking painkillers to reduce your ankle’s pain and swelling. Anti-inflammatory medications can also help reduce inflammation and discomfort. Use a pillow or supports to help keep your ankle supported and your leg more comfortable when sleeping.
Use ankle supports
Ankle supports like ankle braces, and kt tape achilles tendon can help support your injured ankle and reduce the strain you’re putting on your muscles and joints. They can also help align your ankle correctly, improving your posture and reducing your risk of developing chronic conditions. Well-fitting ankle support can make walking around, sleeping, and exercising easier.
Elevate your ankle
Swelling after an injury can be uncomfortable and make walking very difficult. After spraining your ankle, it may swell up. To reduce swelling and support your recovery, try elevating your injury above the level of your heart as often as possible. You can place your ankle on a pillow while sitting, lying on a couch with your foot up on a stool, or put your foot on a chair while lying in bed.
Eat Right
Finally, you can support your recovery by making healthy diet changes. Eating plenty of fresh fruits and vegetables can help you meet your daily nutritional requirements. The best way to support your recovery is by increasing your vitamin C, iron, and calcium intake. Eat plenty of oranges, broccoli, and dark leafy greens like kale and spinach to get enough vitamin C in your diet. Iron can help speed up your recovery by helping promote the new growth of cells. Calcium can help strengthen your bones and reduce your risk of developing osteoporosis. You can also consider taking a multivitamin supplement to help boost your intake of iron and calcium. By following these tips, you can support your recovery after an injury.
