Sprained Ankle

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by tamikalaura
Last updated 6 years ago

Health & Fitness

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Sprained Ankle

Medial Sprained Ankle The medial ligament is a triangular shaped ligament attaching the ankle bones together in the inside of the ankle. This ligament is very strong and requires a large amount of force to compromise it. Injury to this ligament will occur when the ankle is rolled inwards.For approximately the first 72 hours following an injury, RICE should be followed to ensure control of inflammation and pain relief.Rest. You may need to use crutches until you can walk without pain.Ice. For at least the first 24 to 72 hours or until the swelling goes down, apply an ice pack for 10 to 20 minutes every hour or two during the day. Always keep a thin cloth between the ice and your skin, andpress the ice pack firmly against all the curves of the affected area.Compression. An elastic compression wrap, such as an ACE bandage, will help reduce swelling. You wear it for the first 24 to 36 hours. Compression wraps do not offer protection. So you also need a brace to protect your ankle if you try to put weight on it.Elevation. Raise your ankle above the level of your heart for 2 to 3 hours a day if possible. This helps to reduce swelling and bruising.'No Harm' complements the RICE principle and is very important for the next 48 hours after a soft tissue injury such as a medial sprained ankle.NOH - HeatA - AlcoholR - Running/Exercising the injured areaM - Massage


Medial Sprained Ankle


EXERCISES Calf Raise Balance Exercise Progression Wobble Board Exercises - Circles, balances, forward and back, side to side.

Rehab exercises can begin soon after the injury. You can try to walk or put weight on your foot while using crutches if it doesn't hurt too much. Depending on your pain, you can also begin range-of-motion exercises pop out while you have ice on your ankle. These exercises are easy to do-you just trace the alphabet with your toe. This helps the ankle move in all directions.Ask your doctor about other rehab. Stretching, strength training, and balance exercises may help the ankle heal totally and may prevent further injury.


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