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Remember the
"P.R.I.C.E." method when treating an injured ankle. Follow
these common sense steps when rehabilitating an injured ankle. If
pain persists or is severe, please seek medical attention.
Protection
Depending
on the severity of your injury, you may need to limit your
activities while your ankle heals.
A good
rule to follow is:
LET
PAIN BE YOUR GUIDE.
Do not
attempt any activity that causes more than a mild discomfort. Using
your Active Ankle while you are active or on your feet will protect
you from further injury as well as alleviating some of the pressure
to the ankle joint. You should only remove your Active Ankle while
you are icing or at rest.
Rest
Rest gives
your injury time to heal properly. Overdoing it or returning to
activity too soon could cause further injury or lengthen recovery
time.
Ice
Frequent
icing will reduce swelling, decrease pain, and speed healing.
Frequency:
4-8 times a day with at least 30 minutes between applications.
Method:
- Apply
ice bags 20-30 minutes maximum.
- Immerse
in ice water 20-25 minutes maximum.
- Massage
with ice cups (made from paper cups).
Compression
An elastic
wrap worn around the ankle will also help to reduce swelling. If
discomfort or numbness results, loosen the wrap or discontinue use.
Elevation
To reduce
swelling and speed healing you should elevate your ankle as often as
possible, i.e. -- put it up on a pillow while lying down.
NEVER:
-
apply
heat
-
massage
your injury
-
drink
alcohol
These
activities increase bleeding and swelling.
If
you have specific training questions please send email to trainer@activeankle.com
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