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10 things you should do when you’ve sprained your ankle

2016-04-23 , 12:56 pm

Last Updated on 2016-05-19 , 1:53 pm

Most, if not all, of us has sprained our ankle before, especially if we play sports. Some of us knew what to do immediately, while some of us don’t. You would have heard what they say about sprained ankles, don’t you? If you’ve sprained it once, it’ll be easier for that ankle to strain again.

Here are 10 things you should do when you have sprained your ankle, so that your injury can recover as soon as possible, and as close as it could be to what it was before you were injured.

Don’t panic
The first few seconds right after spraining your ankle are always the most panic-filled and worrying moments as the pain blocks out all rational thoughts. Things running through your mind include “Oh my god ouch” to “WHAT IF I CAN NEVER WALK AGAIN” and maybe “Heng ah don’t need go to school/work after this.” However, do remember to keep calm because chances are it is nothing major and hyperventilating will only make you feel worse.

Immediately stop activity
Don’t try to act tough and continue with whatever you’re doing. If your ankle hurts enough for you to notice it, you should probably stop your activity and get off your injured ankle in case you make it even worse.

Visit a doctor/medical professional
Frankly, no one can tell you what is best to do than a certified medical professional, be it TCM or western GP. Visit the TCM doctor for ointment and medicated wraps and the western clinic doctors if you need an MC or excuse from physical activity for some time (woohoo!)

Rest them ankles
After you get home, gather all your essentials such as phone charger, snacks and water bottle because you should be lying in bed as much as you can in order to rest your ankle and not strain it even further.

Ice it
Icing is good for bringing down the ugly and red, hot swelling. However, do follow proper instructions when icing because prolonged exposure to ice could potentially damage your nerves. Only ice your ankle in short intervals.

Compress it
A compression bandage will be good to keep swelling under control and reduce pain and mobility of the ankle to help it heal faster. Such bandages can be found in most pharmacies such as Guardian or Watsons etc.

Elevate it
Prop up your ankle on a few pillows until it is above the level of your heart, as this reduces blood flow to the ankle and helps to limit swelling and stiffness and allow the injury to heal faster.

Only return to exercise when allowed
This is very important, as strenuous exercise and use of your injured ankle before the go-ahead to resume activity could lead to long-term chronic injuries and pain, which I’m sure none of us want! Always make sure that the doctor has cleared and approved your for physical activities before carrying on.

Do strengthening exercises
When you sprain your ankle, you weaken the muscles around it and cause it to lose its stability. Doing exercises to help rehabilitate your ankle and re-strengthen it will ensure a more effective recovery and regaining of your ankle capacity.

Be careful next time!
Chances are if you’ve sprained your ankle once, it will be slightly weaker and more prone to being sprained again. If you’re engaging in extremely strenuous activity, be sure to wear proper footwear and an ankle guard if necessary to reduce your chances of spraining it again!

Top Image: Narong Jongsirikul / Shutterstock.com

10 things you should do when you’ve sprained your ankle

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