Protection
on the severity of your injury, you may need to limit your activities while your ankle heals.
A good rule to follow is:
LET PAIN BE YOUR GUIDE.
Do not attempt any activity that causes more than a mild discomfort. Using your Active Ankle while you are active or on your feet will protect you from further injury as well as alleviating some of the pressure to the ankle joint. You should only remove your Active Ankle while you are icing or at rest.
Rest
Rest gives your injury time to heal properly. Overdoing it or returning to activity too soon could cause further injury or lengthen recovery time.
Ice
Frequent icing will reduce swelling, decrease pain, and speed healing.
Frequency:
4-8 times a day with at least 30 minutes between applications.
Method:
- Apply ice bags 20-30 minutes maximum.
- Immerse in ice water 20-25 minutes maximum.
- Massage with ice cups (made from paper cups).
Compression
An elastic wrap worn around the ankle will also help to reduce swelling. If discomfort or numbness results, loosen the wrap or discontinue use.
Elevation
To reduce swelling and speed healing you should elevate your ankle as often as possible, i.e. -- put it up on a pillow while lying down.
NEVER:
- apply heat
- massage your injury
- drink alcohol
These activities increase bleeding and swelling.