Ankle lesions are rather common type of injury, especially among athletes.
Each of your ankle joint consists of three bones (the tibia, fibula and talus), connected with ligaments. Tendons fasten muscles to the bones.
Stepping on the uneven surface, placing the foot awkwardly when running or taking part in other sports activities, falling down may twist your foot that leads to excessive and abrupt stretching of the ligaments. This frequently results in ankle sprain and inflammation.
If your ankle becomes sprained, you may experience swelling and intense pain in the affected area, which worsens during movement. Damaged part is usually red and warm because of increased blood flow.
In vast majority of cases ankle sprains don't require surgical intervention, even if the ligament is torn completely.
Here are the best ways to treat and prevent ankle lesions effectively:
#1. RICE – remember these four letters. Rest, Ice, Compression and Elevation can help you relieve pain and reduce inflammation. It’s worth knowing that ice can't be applied directly on the injured area. Wrap ice pack into the towel and apply it to 20 minutes on the painful ankle and then make a pause. Elastic bandages and dressings can provide proper immobilization and decrease inflammation. Keep injured ankle in elevated position (above your heart level) to diminish swelling.
#2. Try painkillers – use nonsteroidal anti-inflammatory medications like ibuprofen, acetaminophen or naproxen to alleviate pain and fight off inflammation.
#3. Strengthen your ankles – strengthening exercises can help you prevent stiffness and chronic lesions. If it appears difficult to do land-based exercises (like toe-raising), try to perform them in water.
#4. Use taping – it's a good idea to keep your ankle taped during sports activities, in order to provide support and avoid repeated sprains.
#5. Improve the balance – try proprioception training to prevent repeated injury and instability of the ankle. One of the most popular exercises is standing on the damaged foot, close your eyes and raise the opposite foot slowly.
#6. Add resistance exercises – once your pain goes away, you can add agility drills and endurance exercises to enhance strength and range of motion.
However the first thing, you should do, is to consult with your doctor to determine, whether all bones are intact.
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