Ouch! First Aid for your Ankles

At this time of year, we often see more people coming into us with ankle problems caused by exercise. With the brighter, warmer months on the horizon many people are shaking off their winter slumber and getting more active. And that can sometimes mean injuries. Incidents while playing football, running or squash being three of the most common causes but in the past we’ve also seen people who have gone over on their ankle during Zumba and even yoga. I’ve been looking after people ‘s ankles and feet since 1998.

First Aid for your ankles

But what should you do in the immediate aftermath of twisting, spraining or injuring your ankle? Please note more serious ankle injuries such as ligament tears or ruptures require you to seek professional medical advice as soon as possible.

But for simple sprains use the RICE method:

Rest: If you’ve strained or sprained your ankle rest is vital.

Ice: Apply ice to your ankle for the first 48-72 hours after the injury to reduce swelling. Place ice in a flannel or suitable covering – Do not place ice directly onto the skin.

Compression: Apply a good quality, firm compression bandage over the ankle – ensuring it isn’t too tight. When icing the ankle remember to remove the compression bandage.

Elevation: Where possible it is important to elevate the ankle above the level of the heart at all times. For example, if you are laying on a bed or sofa prop the leg up with some pillows. This reduces the swelling

This is basic advice but if you follow the four steps you’ll be on the right path to bouncing back from ankle issues more quickly. If the problem persists come in and see us and we can treat you accordingly.

Thanks for reading


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