You may find that your sore ankle is the result of a sprain rather than the stress associated with turning the ankle. When that is the case, icing the area immediately is still a good idea. In addition, you will want to make use of compressive bandages to compensate forankle instabilitydu...
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When you are taking a rest, avoid using your ankle and put weight on your sprained ankle. If necessary, you can use crutches to help keep your balance and distribute your weight when walking. Also, you can try using an elastic ankle brace to add stability and reduce inflammation and swelli...
A foam roller is a beneficial item to have if you constantly suffer from sore muscles. If you have a tight muscle in your ankles, or you have twisted and sprained it, you can use the foam roller to help deal with the pain. The foam roller costs around $20, and is available in most...
Cover up. Long sleeves and long pants can help prevent allergens from touching your skin. Watch where you step and what you grab. Look at what's on the ground next to the trail before stepping off the path to let another hiker pass, for example. As a general rule, don't touch someth...
How to do it: Lie on your back and bring your left ankle on top of your right thigh just below the knee. Grab behind your right leg and gently pull your legs toward your chest. Flex the left foot to protect the left knee. Do the same on the opposite side. ...
Stretch the quadriceps -- the large thigh muscles -- by lifting your right ankle toward your buttocks with your right hand. Support your weight by holding on to a stationary object, such as a countertop, with your left hand. Hold the stretch for 30 seconds. Repeat this on the other side...
Calves.Your shins are incline at the bottom of your Squat. They end vertical at the top. This ankle movement works your main calf muscles: yourgastrocnemiusandsoleus. But don’t expect miracles. Genetics play a large role when it comes to building bigger calves. ...
When a player suffers a sprain ankle injury, a sports medicine physician examines the injured foot and ankle looking for swelling, areas of pain and possible looseness of the joint. When there is trouble walking or bones are sore in specific areas, x-rays may be done to look for broken bo...
Wrap your ankle with an elastic compression wrap to reduce swelling. Leave one finger-width between the wrap and your skin to avoid wrapping too tightly. Wear the wrap while you are awake. Take a nonsteroidal anti-inflammatory medication, or NSAID, such as ibuprofen (Advil, Motrin) or naprox...