Ankle Rehabilitation?

Question

I sprained my ankle two weeks ago and it still hurts when I walk, and I read on the web that I have to rehabilitate it by breaking up the scar tissue by moving it alot.
Is this information correct?
If so, what kind of exercises should I do to hasten the healing process and get my ankle back to 100%?
Also, at this point, am I suppose to ice it or apply heat to it?

Answer 1

Cold Therapy: vasoconstriction - decreases tissue swelling and bleeding, decreases hematoma formation, decreases inflammation, decreases metabolic needs of injured tissue, decreases firing of pain nerve receptors, decreases muscle spasms.
Best for: acute injuries, chronic injuries, after exercise

Heat Therapy: vasodilation - increases circulation (increases swelling and inflammation), increases ligament, capsule, and muscle elasticity, increases leukocyte and phagocyte migration, increases metabolic process, decreases pain, decreases muscle spams.
Best for: chronic injuries, before exercise

Answer 2

Welcome to the club. Did mine 8 days ago and had 7 others in Hospital waiting room with same problem.

I looked at healthsquare site and typed in sprains in search box.

Answer was: Cold compress (20 mins each Hour) and rest for 24 - 48hrs. When swelling reduced you can use Heat packs to reduce pain. Takes 4 to 6 weeks to heal.

Best to take anti inflammatory medication for about a week, such as Paracetamol or Fenac.

Sounds like me you have another 4 weeks to full recovery. Best of luck. Here, got their info for you...

Sprained Ankle

WHAT YOU SHOULD KNOW
A sprain occurs when the ligaments that hold together the bones in the ankle are suddenly stretched or torn. With care, the sprain should heal in 4 to 6 weeks.
Causes
Most sprained ankles result from a sudden wrench. Some common causes are tripping or bending your ankle the wrong way.
Signs/Symptoms
Typically, you'll have pain, tenderness, swelling, or bruising of the injured ankle. You also may have trouble moving the ankle.
Care
The doctor may x-ray the ankle. You'll need to wear a splint or an elastic bandage on the ankle until it heals.
WHAT YOU SHOULD DO

* Put ice on the injury for 15 to 20 minutes each hour for the first 1 or 2 days. Put the ice in a plastic bag and place a towel between the bag of ice and your skin.
* After the first 1 or 2 days, you may put heat on the injury for the next 48 hours to help relieve the pain. Apply the heat for 15 to 20 minutes every hour. You may use a heating pad (set on low), a whirlpool bath, or warm, moist towels.
* For 48 hours, keep your foot lifted above the level of your heart whenever possible. This will reduce pain and swelling.
* Activity:
o Stay off your feet for 24 hours. You can then begin to slowly walk more on the injured ankle as the pain allows.
o You may walk on your ankle until it begins to hurt too much to continue.
* Use crutches or a cane until you can stand on your ankle without having pain.
* If you have a plaster splint:
o Wear it until your doctor says you may take it off or until your follow-up visit.
o Do not push or lean on it or it may break.
o Do not get it wet. You may take it off to take a shower.
* If you have an air splint:
o You may blow more air in it or take some out to make it more comfortable.
o You may take it off at night and when bathing.
* You may have been given an elastic bandage (ace wrap) to use either alone or with a plaster splint. If your foot or ankle feels numb or tingly, the bandage is too tight. You can rewrap it to make it comfortable.
* You may take over-the-counter medications such as acetaminophen or ibuprofen to help ease the pain.

Call Your Doctor If...

* Your bruising, swelling, or pain is getting worse.
* Your toes below the injury are cold when you touch them, feel numb, or turn blue or grey.

Answer 3

I have horrible ankels. Luckily my cousins a trainer. You need to get a Theraband. Its a long rubber tube with it tied in a loop at the end, you put it over your foot and move your foot back and fourth, strengthening the ankle. It will hurt a little at the beginign but then it will loosen up, and it will also help you gain muscle so there a lesser chance of it happening again.

Answer 4

do not push it too far unexpectedly. steadily artwork up ur type of action in that ankle. attempt putting ur foot on a medium length rubber ball and rotating it decrease to and fro, left and correctly, round in each and each route. do each and each action 10 cases two times an afternoon. also, driving a table sure bicycle for 10 min, 3 cases a week would really help. it is going to steadily get more advantageous. yet its a slow procedure. i tore a ligament a year in the past and it nevertheless hurts to do the fashion of action. and that i nevertheless don't have finished circulation or power in it.