Ankle sprains are a common injury, especially among athletes. If you have suffered an Alamo Heights high ankle sprain, you know how frustrating it can be to recover. The good news is that with the right treatment and care, you can return to your old self in no time. Here are five tips for recovering from a high ankle sprain.
1. Understand the injury
Before recovering from your high ankle sprain, it is important first to understand the injury. High ankle sprains happen when the ligaments that connect your ankle bones are overstretched or torn. They are not as common as regular ankle sprains but are also more serious. Because the ligaments are so important for stabilizing the ankle, high ankle sprains can take longer to heal.
2. Follow your doctor’s instructions
Following your doctor’s instructions is key to a successful recovery. It means faithfully taking all the medication prescribed to you and completing all rehabilitation exercises. Sticking to a rehab routine can be tough, but it is important to remember that this is all part of returning to your old self. Besides, your doctor is there to help guide you and answer any questions. So be sure to take advantage of their expertise and support.
3. Rest, ice, and elevate your foot
Rest is key after sustaining any injury, and that is especially true for high ankle sprains. ICE is also important in the early stages of healing, as it can help reduce swelling and inflammation. Elevating your foot will also help minimize swelling. It would help if you tried to keep your foot elevated as much as possible for the first few days after the injury. It could mean resting with your foot on a chair or sofa or using a pillow to support your ankle above the level of your heart.
4. Rehabilitation exercises for high ankle sprains
Once the inflammation has gone down and you are free of pain and discomfort, it is important to start rehabilitating your ankle. It is key to ensuring you don’t experience further issues and return to normal activities as soon as possible. Ideally, it would help to start with light exercises once the ankle has healed. This could include simple calf raises, ankle circles, and single-leg balance drills. Once you have done these for a few days, start adding resistance exercises such as calf stretches on a slope or uphill jogs. It is also important to think of your rehabilitation process holistically, so you don’t overexert yourself.
5. Use compression and support to reduce swelling
Another thing you should do to recover from a high ankle sprain is to use compression and support. Compression and support are important for reducing the swelling, minimizing further damage, and supporting the ankle while it heals. When compressing an ankle sprain, you should use an Ace wrap or an ankle brace with adjustable straps. It will help reduce swelling by constricting the blood vessels and reducing the amount of fluid in the injured area. It is also important to keep your foot elevated when possible, as this will reduce pressure on the affected joint. Put extra pillows under your ankle or prop your leg up on a chair or stool when sitting.
Recovering from a high ankle sprain can be tough, but these tips can help you get back on your feet. Try to keep your weight off the injured ankle as much as possible and consult a physical therapist to create a rehabilitation plan.
Tiffany is a Medical Student and also works as a fitness coach in part-time. She is also a writer and writes on health and fitness articles. Tiffany loves to engage with users and help them provide various useful information on General Health. She provides researched-based information and also featured on various blogs and magazines.