I twisted my ankle a few days ago, and it wasn't giving me much trouble today, so I did a few ankle strengthening exercises, and now the pain is back. Was it too soon? Also, after something like this, is it better to exercise with some kind of ACE bandage or brace on it (I'm trying to get back into tennis)?
2006-08-08 14:50:08 · 16 answers · asked by Anonymous in Health ➔ Diet & Fitness
It seems like it was too soon. Take it light, (walking, stretching) and ice it if it swells then put a hot compress on it after then ice or if there' s no swelling heat it when your done putting pressure on it . I agree, u should where a sleeve or brace on it until it's no longer too sore to walk on during your average daily activities.
2006-08-08 15:04:57 · answer #1 · answered by GreyGHost29 3 · 2⤊ 0⤋
You really do need to exercise with an ankle brace or ace bandage, but i think that maybe you over did it with the ankle exercises, try only doing a few at a time like maybe 2 sets or something. I have ankle problems and find that a pillow under it and an ace bandage helps a whole lot good luck and keep meds in reach!
2006-08-08 14:55:10 · answer #2 · answered by babyice201 2 · 0⤊ 0⤋
What can be done at home?
Injuries of this kind should receive first aid treatment following the RICE principle, which stands for Rest, Ice, Compression and Elevation. Cooling the injury as fast as possible will reduce the swelling and pain.
Rest
The injured foot must be rested for the first 24 to 48 hours to prevent any further injury.
Ice
The damaged area must be cooled by using an icepack or a packet of frozen peas. The ice must never have direct contact with the skin or the patient could get frostbite. A cloth should be placed between the ice and the skin. Ice can be laid on the affected area for up to 20 minutes every hour, but for no longer than three hours in all. Ice treatment has been known to be effective for up to 24 hours after the injury occurred.
Compression
The compression must be firm but not too tight. It must not be allowed to affect the blood circulation. An elasticated bandage from the toes to the middle of the lower leg would be ideal.
Elevation
The foot must be elevated above heart level. It is most comfortable to lie down and elevate the limb with a few pillows. If you are sitting down, the legs can be raised on a chair or a table. This elevation should be maintained for a few days.
2006-08-08 14:53:30 · answer #3 · answered by logiegt5 3 · 0⤊ 0⤋
If you feel that you need support then you may want to consider wearing an ace for a while. If theres no swelling then it is most likely a muscle or tendon injury and if it is bothering you I recommnd speaking to some kind of doctor or trainer to see waht they think you should do. Sometime exercises will make an injury feel sore, you don't wanna push to hard but getting back into something requires some pushing. Use your level and type of pain as a guide and make sure that you don't do too much too soon.
2006-08-08 14:54:45 · answer #4 · answered by K 5 · 0⤊ 0⤋
You re-strained the ligament that was injured a couple of days ago. You should use an Ace wrap or even a lace up ankle brace until it is no longer painful to stress the ankle from side to side.
2006-08-08 14:54:24 · answer #5 · answered by Diane D 5 · 0⤊ 0⤋
yes..go on cod liver oil supplements and do these at once to start losing body fat- 1. dont bank on the word fast..to stay safe,you shoudnt lose beyond 4 pounds of fat per week 2. start brisk walking 1-2 hrs a day 3. drink only water,lowfat milk and lots of green tea 4. severely limit carbs n fat but eat lean proteins and veggies very well.. 5. do lots of pilates/yoga/strength training to get the best from your other efforts 6. get a dog or 2 if you find your walking routine boring..or if you are at a gym,experiment all forms of cardio available and stick to all that you like 7. always push yourself n never give up!
2016-03-27 04:33:35 · answer #6 · answered by Anonymous · 0⤊ 0⤋
Pls Pls Pls get an xray done. I had the same problem 5 months ago. I dint do anything for 3days thinking its just a sprain. Later i foung that i broke my metatarsal and also injured my ankle pretty bad.
Pls do a Xray.
2006-08-08 14:53:46 · answer #7 · answered by Smart_Dumb 3 · 0⤊ 0⤋
I play tennis too and stretching your ankle tendon takes a long time to heal. Stretch it out several times a day. It will easily take a month.
2006-08-08 14:54:17 · answer #8 · answered by Texas Cowboy 7 · 0⤊ 0⤋
Soaking it in Episom salt will be your best bet, have the Dr check it out though. For you can cause horrible damage easily to your ankles. You might be off it for a few weeks.
2006-08-08 14:55:11 · answer #9 · answered by Hey! 1 · 0⤊ 0⤋
um u prolly just caused some swelling doining the excercises, yea u should use an ace bandage but also stay off it
2006-08-08 14:53:14 · answer #10 · answered by FLeX_BoZaCK 4 · 0⤊ 0⤋