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Rolled Ankle: A Guide To Recovery
Ankle injuries, particularly rolled ankles, are common yet often misunderstood afflictions that can sideline athletes and laypersons alike.
At Dynamic Spine and Sports Therapy, our aim is not only to treat these injuries but to educate how to recover properly and prevent future incidents.
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This comprehensive guide outlines a structured approach to ankle injury rehabilitation, focusing on three critical phases of recovery.
Addressing Swelling, Pain, and Dysfunction With A Rolled Ankle
Phase One
The immediate aftermath of an ankle roll is marked by swelling, pain, and a decrease in function.
The key to navigating this initial phase is to mitigate these symptoms effectively.
- Elevation and Movement: Elevate your feet by placing them agains a wall for 15 minutes, 2-3 times a day. This position helps pump fluid out of the ankle, reducing swelling.
During this time, flex and extend your ankle as if pressing and releasing a gas pedal. This motion aids in fluid drainage and begins the process of restoring movement.
- Stretching and Balancing:Stre
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