In short, an ankle sprain is simply an injury to your ankle ligaments (they’re the bits that help to keep your bones attached to one another). If you push your ligaments beyond their normal range of motion, they become strained – and that’s what causes the pain. But I’m not a ...
Avoid exercising or playing sports when you are tired orin pain. Warm up.Do ankle stretches before playing sports or exercising. Watch your step!Take your time when you walk on cracked sidewalks or uneven surfaces. Run on flat surfacesto minimize the chance that you will twist and injure your...
Ever wonder why the preschool ditty that goes "My toes, my knees, my shoulders, my head," misses the ankle joint? There are parts of us we don't even know about. The ankle is the joint between your foot and your knee. It's the most important joint when you're playing footsies. ...
as a result of the repetitive stresses, pain can develop at the knee. It can also cause pain further up and down the leg (at the hip or ankle) as the
Grade III Ankle Sprain.When this happens, a ligament has been torn, and the ankle is unstable. There is severe swelling that goes up the leg and severe bruising. You will be unable to bear weight or walk on the ankle because of the pain and because a ligament that supports typically the...
1) The pain comes and goes 2) You have a fever 3) You are unable to walk or put any weight on the injured ankle 4) There is swelling around your ankle (bruising) 5) Your ankle swells up and down with movement. Apply Ice To Reduce Pain And Swelling ...
When you lie on your back to do a hamstring stretch, for example, point and flex the ankle joint as the leg is in the air. Rotations of the joint and inversion and eversion are also appropriate. When well into phase 2 recovery and most of the pain of the sprain has subsided, you mi...
Elevation(keeping the injured area up as high as possible) will help your body absorb extra fluid. It’s best to prop your ankle up so that it’s higher than your heart, as with a reclining chair. Anti-inflammatorypain medicationsreduce pain and fight swelling. Over-the-counter drugs such...
If you have “wobbly” ankles or a tendency to roll your ankles, you are more likely to twist an ankle while running. Be proactive by strengthening your ankles with heel raises, single-leg balance exercises, andhip strengtheningso that your body has the built in strength and stability to re...
Take caution on stairs: Lead with the good leg going up the stairs and the problem leg going down the stairs. Use a handrail if possible. Apply heat: A warm compress or heating pad only after the swelling goes down.26 Pain medication: Over-the-counter pain medication, such as Tylenol (...