The aerobics, running, and the steps are some of the activities that require great effort of the ankles, and it is common that during the practice of these disciplines can be a distortion. An injury that affects the musculoskeletal system directly, avoiding that we can move and carry out exercises of any kind. For this reason, it is important to ” be treated ” appropriately to mitigate the painful effects and return to ” roam ” as before.
To reduce inflammation within the first 48 hours of the distortion, you need to rest, apply ice and compression and maintain the raised ankle. Wrap the ankle in an elastic bandage over-tighten to avoid undermining the movement: use it for the first four or five days, to prevent excessive mobility make the situation worse.
Do not exert any pressure on the injured area and uses crutches to walk, if you must do it. A bag of ice or frozen vegetables with a side, separated from the ankle by a towel, for 15 or 20 minutes every two hours, will help you deflate inflammation, alternatively. You can use ice baths – suitable to exorcise the swelling and decrease the flow of blood – followed by massage with gel to cool the area.
Keep the ankle in the up to position, resting on a couple of pillows, especially at night. The most important care to recover, it’s the rest: for at least three weeks, avoid the foot resting upon the floor, and if the pain persists, it is likely that the movement has suffered some bone, in which case you will need a specialist to refer to our prevents major injuries.
If the foot rests in the ground before the three weeks, the tissues damaged by dislocation will not have enough time to heal and the pain is most acute, preventing for a long time to do exercise and run.
After following the directions to the letter from the doctor of rest, rehabilitation and recovery exercises, use precautions to return to physical activity slowly and gradually.
The ideal is to begin to realize enhancing exercises the muscles of the calves and toes; keep prepared a kit of first aids and uses compression bandages when you return to usual activities and sports you’re used to, in order to give stability to the ankle and start a good healing.