One of the most encountered injuries in the ER involves the ankle joint.
Like any other joint, the ankle has a bunch of ligaments for stability during various forms of activity. As the ankle is the most used weight bearing joint, it is more susceptible to injury whether you’re at the gym, on a treadmill, jogging, running, driving or even walking down the bumpy roads.
Sprained ankles come in various forms and degrees. However, they all the same symptom : PAIN. When you twist your ankle, immediate pain and inability to put your weight to the ground prevents you from continuing your activity. Here’s the simple rule of four that you could apply immediately:
REST
Stop doing whatever you’re doing. Discontinuing your activity will help ease the pain and gives you the chance to figure out what has happened. Rest for ten to fourteen days is almost always mandatory meaning you should stop all forms of Cardio and exercise and go on with your normal daily routine. Crutches might be needed during.
ICE
Applying ice or cold compresses immediately after the injury helps with the swelling that might appear in addition to its soothing effect. Put the ice compresses on the injured part for 20-30 minutes three times daily for the first two days. Avoid direct contact between the ice and your skin to avoid ice burn.
Compression
Using a crepe bandage or elastic ankle support is the easiest way to help with the pain by providing additional external support. Wrap the bandage around the ice compresses for maximal benefit. Don’t wrap tightly . A gentle wrap would not stop blood flow and prevent further swelling.
Elevation
Elevate the affected part, preferably above heart level minimizes post traumatic swelling and pain.
These immediate first aid actions will help you make it to the nearest hospital to have a proper medical examination, maybe have an X-ray done and get medical treatment. In most cases, a slab or cast is needed for the maximum support , rest and the best outcome. For a couple of weeks. Occasionally, physiotherapy sessions are needed after cast removal.
Return to sports might take some time depending on how bad your injury is. So how do you prevent it ??
A Proper pre-workout warm up , proper form during the workout and wearing a proper firm fitting training shoe will help you avoid unwanted injuries.
Stay Safe !!