HEALING & PREVENTING ANKLE SPRAINS

All of us have sprained our ankle at one point or another. Ankle sprains are the most common injuries everywhere in the world. Mostly it happens to kids during the sports time that involves jumping, running, falling from a height, any vehicle injury, twisting or rotating the ankle, rolling the ankle. At times it not only happens to sports people but others might also get sprain while walking, or when you walk on uneven surface which may cause pain. So understanding why this happens and how you can prevent and treat the sprained ankle can help you to avoid the injury and you can manage when it happens.

What types of Ankle Injuries Are There:-

Sprains, Strains, and Fractures

Ankle injuries are defined by the type of tissue- bone, ligament, or tendon -- that's damaged.

An ankle is the place where 3 bones meet- Tibia, fibula of the lower leg with the talus of your foot. These three are joined together at the ankle by ligaments, which are strong connective tissues that keep the bones in its place and allow the ankle movement. Tendons will attach muscles to the bones to help the ankle to do its work and in the movement of the foot and allows the joints be stable.

When one or more bones break then it is called as fracture.

Damage happens to the ligaments when they are stretched beyond their normal range then it is called as Sprain.

The damage to the muscles and tendons is called as Strain.

How to treat a sprained ankle:-

When a full ligament tear happens it is a serious injury which needs an immediate medical help. Most of the minor injuries can be treated at home with the help of physiotherapist.

Do you think your body can take the heat?

If you start walking before the ankle is fully healed, you may need to prolong your recovery time and it may cause more damage to the effected ligaments. So it’s better to give rest until you can walk comfortably. You may use crutches to reduce the pressure on the joint.

Applying ice:

This will help in reducing pain and swelling naturally. If you can apply the ice immediately after the injury, it will help controlling the inflammation. You can apply ice for every 30min for first few days. You can ask your physiotherapist for cryotherapy system which can be wrapped on the affected area and it gives continuous cold to your ankle for long lasting benefits.

Using rapid contrast system:

You can use rapid contrast system for your ankle sprain recovery. If you give heat and cold therapy it will increase circulation which helps your body to heal faster.

Wrapping the injured ankle:

Wrap the injured ankle with elastic bandage or compression wrap for the support. Don’t wrap too tight, if your toe turns blue, cold or loses sensation then understand the wrap is too tight.

Doing physical therapy exercises:

As soon as you recover from the severe pain of the sprain or fracture, you should start exercises which help to strengthen your affected ligaments and muscles. These below exercises will help to move your hands and legs better to recover soon.

• Tracing alphabets with your toe.

• Keep the foot flat on the floor and gently move the knee.

• Slowly stretch the ankle by pulling the foot forward. You can take the help of a towel.

• Stretching the calf exercises

Fractures and sprains that are ignored may lead to chronic problems such as repeated injury, ankle weakness or arthritis.

Preventing ankle sprains

As you can’t avoid a twisting of ankle or walking on uneven platform or a misstep. So it is always better to strengthen your ankle joint tissues to prevent sprains.

• Watch out carefully while walking, running or jumping

• Always do exercises before and after the physical activity.

• Include ankle strengthening exercises as part of your regular work out.

• Maintain a healthy weight

• Wear shoes that fit well for your physical activity

• Don’t wear heels

• Keep muscles strong with a well- balanced diet.

How to manage spring allergies

Though it is very difficult to rule out the allergies completely but you can reduce it by taking care.

1. Try stay indoors when pollen count is high in the air. This is at peak in the early morning.

2. Close your home doors and windows during summer/ spring season.

3. Consider some natural remedies – like take Honey, turmeric, neti pots,

4. Avoid smoking- if you or your friend are smokers those particles end up entering your home and may cause allergy to your kids.

5. Consult your doctor and start taking preventive medication much before the pollen season.

6. Ensure to clean your home frequently. Better to vacuum regularly if you have carpets, always do wet wipe to dust.

7. Be sure of damp areas in the closed areas of wardrobes or any other places.

8. Never underestimate the natural methods like steam, neti pot as these will help to break down the mucus and relieve congestion. Many doctors suggest neti pot because this clears the nasal without harming. While steam sometimes may cause swelling in membranes, heat might provoke swelling, which may be harmful when you have severe allergy levels.

It is always better to consult your doctor if you have persistent cough. You doctor may rule out if you have any infections or asthma which can be treated with medicine or inhaler.

Learn how to read food labels carefully

If you are suffering with food allergy then you should be very careful when you buy outside food or processed food. The main food allergens are listed on the packing of the product like- milk, egg, peanut, cashew, wheat, soya, fish etc., but these may not be printed on the label if the rules are not strict in some countries.

Stay cleaned

Always remove your shoes, take bath and change your clothes as soon as you come from outside. This may reduce the amount of dust or pollen spread inside your house.

Know your indoor triggers- Hunt for suspects

It is not only the outdoor dust or pollen which always troubles you with allergies, but also many times some indoor things may worsen your allergies like pets, dust at home, dampness, cockroaches. It’s always better to know your allergies and try to minimise.

You can start maintaining a dairy and write down a few points which can help you find the cause of your allergy.

Like what you did today?

What food you ate?

What medicine you took?

Where did you go out?

The answers to these questions will help you and your doctor to analyse and treat you better.