How To Effectively Treat A Sprained Ankle

[Guest guest]

http://drbenkim.com/articles-sprainedankle.html

By Dr. Ben Kim on February 06, 2009 Natural Health Solutions

Updated on February 6, 2009

For years, the standard protocol for treating a sprained ankle has been the

R.I.C.E. method - Rest, Ice, Compression, and Elevation. While this protocol

typically prevents further damage and allows for gradual healing of a sprained

joint, sports medicine practitioners are finding that sprains tend to heal most

effectively when the injured joint is exercised as soon as possible.

What follows are guidelines that I generally recommend when looking to fully

recover as quickly as possible from a sprained ankle:

Avoid wrapping or compressing the joint. Often times, wrapping the injured joint

can prevent drainage of excess fluid from the area, which can prolong

inflammation and discomfort.

Elevate your injured ankle and rest it on a blanket or pillow while on the couch

- this can help promote fluid drainage. While your ankle is elevated, spell out

the alphabet with your foot as often as you are able to. If the injury is

severe, you may not be able to do this at all. Do it as soon as you are able to,

as putting the injured joint through its normal range of motion helps with fluid

drainage and may help prevent a build-up of scar tissue.

As soon as you are able to, spell out the alphabet with your ankle, and begin

contrast therapy with hot and cold water. Fill two buckets or pans that are

large enough to comfortably house your foot and ankle - one with hot water, and

one with cold water. The water temperatures should be as hot and as cold as you

can tolerate.

Begin by putting your foot and ankle into the hot water for two minutes. Slowly

spell out the alphabet, taking the joint through as much range of motion as

possible without creating significant pain.

Next, transfer your foot and ankle into the cold water for two minutes. Allow

your foot to rest completely.

Go back and forth from hot to cold, taking your ankle through range of motion

exercises in the hot water, and resting in the cold water, for a total of three

to four cycles. Your final two minutes should be in cold water if you're still

at a point where you have noticeable swelling in your ankle. If you've healed to

a point where you don't have noticeable swelling, you can end your contrast

therapy sessions with hot water.

The hot water and range of motion exercises are meant to increase the size of

your blood vessels, while the cold water and rest are meant to narrow your blood

vessels. Going back and forth between expansion and contraction of your blood

vessels can create a pumping effect, which can help clear fluid out of the

injured area.

Repeat this whole process every few hours, up to three or four times per day.

As soon as you are able to, put weight on your injured leg. You can begin by

placing weight on your foot while you are seated. This can progress to slow

walking, but be careful not to put too much burden on your good leg. If you can

walk only by putting the bulk of your weight on your good leg, it's better to

stop until you are able to put more weight on your injured leg, or to use

crutches or a walker. Putting too much weight on your good leg can cause injury

to the ankle, knee, and/or hip joints of that leg.

Walking on your injured leg as soon as possible can activate nerve fibers in the

injured area that control your joint-position sense and balance. Repeated

activation of these nerve fibers can help restore strength to the surrounding

ligaments and muscles, as well as promote better circulation in the area.

The approach described above can be used to effectively facilitate healing of

most types of strains and sprains - the idea is to get the injured area moving

as soon as possible to restore function to all of the soft tissues involved, and

to promote optimal blood flow through the injured area via movement and contrast

bath therapy. The key is to refrain from creating significant discomfort as you

recover, as this may be a sign that you are aggravating the injured tissues,

which can prolong your recovery time.

Muhammad Ahmad Al-Masry

64, Muhammad Korayem Street,

Gomrok, andria, Egypt

Tel: 0020-03-4800555

Fax: 0020-03-3082667

Web: massrii@...

massrii@...