Ankle pain can prevent us from doing the activities we love or cause us pain while doing them. Whether your ankle pain is result of a sprain or it has a medical cause, your doctor will prescribe the appropriate treatment for your condition. Several at-home strategies that can help — and couldn’t hurt — your condition include:
- Resting and avoiding activities that cause pain
- Icing the ankle several times a day
- Wrapping with a compression bandage
- Elevating the foot as often as possible
- Taking over-the-counter NSAIDs
- Doing rehabilitation and stretching exercises
What happens when you sprain your ankle? During a sprain, your foot twists beyond its natural range of motion, and this causes the ligaments in the foot and ankle to tear. Once your foot heals from the sprain, it’s a good idea to do the right exercises to help prevent another sprain.
Before beginning an exercise regimen, consult your doctor to be sure that you are doing the proper ones at the right time. Strengthening, stretching and balance exercises help work the muscles that protect the ligaments, possibly preventing another sprain. And don’t just exercise the ankle that was injured — it’s important to work the healthy ankle, too.
The accompany infographic presents five exercises that have been proven effective in relieving ankle pain. Always begin any new exercise or stretch slowly and increase the number of repetitions as you are able. Stop if you feel pain. Leave time after your exercises for recovery.
Courtesy of Pain Resource