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Ankle sprain injuries exceed the ankle’s normal range of motion.
This over stretching causes tissues around the joint to stretch and tear.
Torn ligaments are normal with an ankle sprain; how much you tore them and
how many you tore is the question.
FIRST AID STEPS
1. FIGHT SWELLING
2. ICE 4-5 TIMES EACH DAY
3. ICE FOR 30 MINUTES
4. ICE OFF for 60 minutes; PUT THE WRAP BACK ON
5. DO NOT TEST YOUR ANKLE EVERY 10 MINUTES TO SEE IF IT IS BETTER YET.
6. KEEP IT AS HIGH AS YOUR HIP WHEN SITTING
7. Could it be broken?.....check with your physician
WILL I NEED MY ANKLE TAPED ALL THE TIME NOW?
Ankle taping is used to support weakness.
If you do a good job of rehabilitating your ankle, you will be fine.
Many supportive braces are available for those who are worried. If in doubt,
see a physician or podiatrist.
Heel Cord (calf muscles) stretches are very important. Muscles in the area of
the injured ankle tighten to protect the area. Within a few days you should
should begin to stretch the calf muscles.
A. Do it with straight and bent knees; each for 30 seconds
B. Keep your heel on the ground
C. Hold the stretch for 30 seconds
D. Repeat often during the day
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