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Quickest way to heal a sprained ankle?
- Thread starter RhiannonW
- Start date
Rhiannon:
Tell me about sprained ankles!!! Had so many of them!
In my family traditionally we do the following: forget exercise for a week. Ifit's painful to walk on, be realistic, before you can healthe ankle and walk properly without favouring on eankle over the other, you cannot exercise, unless. it's upper body/core work.
Immediately, wet a bandage in cold water and strap that ankle. Then rest. The following day, weyt that bandage again and re-strap. After a few days of this, you will notice the bruising coming out and then you know you are on your way to recovery. If you are walking gingerly by this stage then you are ready for the hot bath treatment. Soak in a hot bath. Then you should feel an easing in that ankle and in your flexibility.
Remember the golden rules: do not return to usual exercise routine until
1) all swelling has gone
2) your ankle can bear your full weight
3) you have full and normal range of movement and flexibility restored.
If you leap back into hi impact or step before you are ready, you wil only make it worse. In the meanwhile, as it is heling, say after 3/4 days, depending on the severity of your case, you could probably start lower body training again. But leave off the impact for at least a week.
Clare
Tell me about sprained ankles!!! Had so many of them!
In my family traditionally we do the following: forget exercise for a week. Ifit's painful to walk on, be realistic, before you can healthe ankle and walk properly without favouring on eankle over the other, you cannot exercise, unless. it's upper body/core work.
Immediately, wet a bandage in cold water and strap that ankle. Then rest. The following day, weyt that bandage again and re-strap. After a few days of this, you will notice the bruising coming out and then you know you are on your way to recovery. If you are walking gingerly by this stage then you are ready for the hot bath treatment. Soak in a hot bath. Then you should feel an easing in that ankle and in your flexibility.
Remember the golden rules: do not return to usual exercise routine until
1) all swelling has gone
2) your ankle can bear your full weight
3) you have full and normal range of movement and flexibility restored.
If you leap back into hi impact or step before you are ready, you wil only make it worse. In the meanwhile, as it is heling, say after 3/4 days, depending on the severity of your case, you could probably start lower body training again. But leave off the impact for at least a week.
Clare
Rhiannon:
Tell me about sprained ankles!!! Had so many of them!
In my family traditionally we do the following: forget exercise for a week. Ifit's painful to walk on, be realistic, before you can healthe ankle and walk properly without favouring on eankle over the other, you cannot exercise, unless. it's upper body/core work.
Immediately, wet a bandage in cold water and strap that ankle. Then rest. The following day, weyt that bandage again and re-strap. After a few days of this, you will notice the bruising coming out and then you know you are on your way to recovery. If you are walking gingerly by this stage then you are ready for the hot bath treatment. Soak in a hot bath. Then you should feel an easing in that ankle and in your flexibility.
Remember the golden rules: do not return to usual exercise routine until
1) all swelling has gone
2) your ankle can bear your full weight
3) you have full and normal range of movement and flexibility restored.
If you leap back into hi impact or step before you are ready, you wil only make it worse. In the meanwhile, as it is heling, say after 3/4 days, depending on the severity of your case, you could probably start lower body training again. But leave off the impact for at least a week.
Clare
Tell me about sprained ankles!!! Had so many of them!
In my family traditionally we do the following: forget exercise for a week. Ifit's painful to walk on, be realistic, before you can healthe ankle and walk properly without favouring on eankle over the other, you cannot exercise, unless. it's upper body/core work.
Immediately, wet a bandage in cold water and strap that ankle. Then rest. The following day, weyt that bandage again and re-strap. After a few days of this, you will notice the bruising coming out and then you know you are on your way to recovery. If you are walking gingerly by this stage then you are ready for the hot bath treatment. Soak in a hot bath. Then you should feel an easing in that ankle and in your flexibility.
Remember the golden rules: do not return to usual exercise routine until
1) all swelling has gone
2) your ankle can bear your full weight
3) you have full and normal range of movement and flexibility restored.
If you leap back into hi impact or step before you are ready, you wil only make it worse. In the meanwhile, as it is heling, say after 3/4 days, depending on the severity of your case, you could probably start lower body training again. But leave off the impact for at least a week.
Clare
RE: Clare : RE: Quickest way to heal a sprained ankle?
I'm just recovering from the same thing. What a pain, isn't it?
I'd say, no exercise (other than walking around house, work, etc.)
Put ice on it, elevate it, rest it and put a bandage on it.
Make that your #1 priority for a while, and you'll heal much faster.
I took a week off exercise, and I'm back to exercising again. Did my stepping yesterday without problems.
Laura
I'm just recovering from the same thing. What a pain, isn't it?
I'd say, no exercise (other than walking around house, work, etc.)
Put ice on it, elevate it, rest it and put a bandage on it.
Make that your #1 priority for a while, and you'll heal much faster.
I took a week off exercise, and I'm back to exercising again. Did my stepping yesterday without problems.
Laura
RE: Clare : RE: Quickest way to heal a sprained ankle?
I'm just recovering from the same thing. What a pain, isn't it?
I'd say, no exercise (other than walking around house, work, etc.)
Put ice on it, elevate it, rest it and put a bandage on it.
Make that your #1 priority for a while, and you'll heal much faster.
I took a week off exercise, and I'm back to exercising again. Did my stepping yesterday without problems.
Laura
I'm just recovering from the same thing. What a pain, isn't it?
I'd say, no exercise (other than walking around house, work, etc.)
Put ice on it, elevate it, rest it and put a bandage on it.
Make that your #1 priority for a while, and you'll heal much faster.
I took a week off exercise, and I'm back to exercising again. Did my stepping yesterday without problems.
Laura