Using The R.I.C.E. Method For A Sprained Ankle
Getting your ankle sprained is one of the last things you want to happen. Whether it is a minor injury caused by a simple twist or a more serious one you get from rolling your foot, the results are usually the same, swelling, throbbing, and annoying pain. The usual way of treating such an injury as a sprained ankle is using the R.I.C.E. technique.
In the R.I.C.E. method, R stands for rest. Complete rest is recommended for individuals who have sprained their ankles. A sprained ankle results to torn or stretched ligaments depending on the severity of the injury and forcing to use the injured leg may cause further damage to the area. By resting the injured foot, you are giving it time to heal and recover fast.
Even as your foot is rested, apply ice treatment. At the time of the incident that you twistyour ankle, blood vessels release fluids into the tissues in the ankle area, causing that part to get inflamed. Along with the inflammation is the feeling of throbbing and constant pain. Applying ice treatment helps constrict the blood vessels, reducing the release of fluid, which subsequently reduces the inflammation.
While icing may work temporarily to relieve the pain, it would be better if you upgrade to the third step, which is cold compression. You can either use cold therapy devices or cold compression wraps. It doesn't really matter since they work the same way. Cold compress is actually the upgraded version of the manual ice treatment and is more effective since it improves the contact of the skin and the ice, thus resulting to better cooling of the injured ankle.
When you're done with the cold compression technique, it is time for you to elevate your injured leg. Elevation is the final step. It works very simply, placing the leg with the injured ankle a height above the heart or the head. This prevents a rush of blood into the injury that may result to inflammation. Elevation also prevents the leg from getting too much pressure from gravity and body weight.
Patience plays a big factor in the treatment of ankle sprains. While minor sprains may only take a few days to heal, major ones may require you to rest from strenuous activities such as sports for up to three months. While waiting for full recovery to take place, it is also important that you perform light stretching exercise for your legs. This will help prepare your legs for a comeback.
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Article Tags:
twisted ankle
,sprained ankle
,twisted ankle treatment
,rice method
,rice technique
,ankle related injuries
,cold therapy
,cold compress
,elevation
,sports
,exercise
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