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We’re all out and about more, enjoying summertime activities, but with this fun in the sun comes an increased risk of foot and ankle injuries. An ankle sprain is a common injury that can happen to anyone, whether you’re an athlete, an active individual, or simply walking on uneven ground. If you find yourself dealing with an ankle sprain, Podiatry Center of New Jersey has outlined important tips below:
1. Ignoring the Injury
Ignoring pain and swelling or assuming it will heal on its own can lead to complications such as chronic instability or prolonged recovery time.
What to do instead: Rest the affected ankle immediately, and seek medical attention if you are unable to bear weight on it or if the pain and swelling are severe.
2. Not Applying RICE
Failing to apply the RICE measures (Rest, Ice, Compression, and Elevation) can increase swelling and prolong recovery time.
What to do instead: Rest the ankle, apply ice (wrapped in a cloth) for 15-20 minutes every 2-3 hours, use a compression bandage to reduce swelling, and elevate the ankle above heart level when sitting or lying down.
3. Returning to Normal Activities Too Soon
Trying to resume normal activities too quickly after an ankle sprain can worsen the injury.
What to do instead: Gradually reintroduce weight-bearing activities as tolerated and under guidance.
4. Neglecting Rehabilitation Exercises
Rehabilitation exercises are crucial for restoring strength, flexibility, and balance to the injured ankle.
What to do instead: Follow a structured rehabilitation program prescribed by a professional. Focus on gentle range-of-motion exercises, strengthening exercises for the ankle and lower leg muscles, and balance exercises.
5. Not Using Supportive Footwear
Unsupportive footwear can hinder recovery and increase the risk of re-injury. High heels and shoes with minimal cushioning should be avoided during the early stages of recovery.
What to do instead: Wear supportive shoes with good arch support and cushioning.
Remember, listening to your body and giving your ankle the time and care it needs are essential steps toward healing and preventing future injuries. For more advice on the dos and don’ts of ankle sprain recovery, the expert team at Podiatry Center of New Jersey is who you need to see! Give us a call at (973) 925-4111 or make an appointment online.