2006-08-29 08:19:51 · 8 answers · asked by walks_on_water2004 1 in Sports ➔ Tennis
Put Ice to it with an ACE bandage to hold it there. After that, make good friends with a reclining chair and your remote control.
2006-08-29 08:24:21 · answer #1 · answered by Ryan 4 · 0⤊ 0⤋
If you feel that its pretty bad, please go to a doctor to get x-rayed.
For the first 72 hours, use RICE. Rest, Ice, Compression, Elevate.
Icing it for about 15-20 mins.
Depending on how bad the sprain is, (Make SURE you are ready to rehabilitate!) there are a couple things you can do to get back on the court earlier:
If you have a stationary bike, bike for about 30 mins twice a day. Make sure you set the resistance to low then gradually increase it as your ankle feels better. Stationary is better only because you want the least amount of impact on the ankle. (Street biking = bumps, holes)
Try slowly rolling your ankle in a circular pattern to increase movement of the joints. Don't roll it excessively to where it hurts, start slow and gentle.
If you can do this, don't do it if it hurts. You can do this in the shower, try balancing on your sprained foot with your eyes closed. This is to strengthen the muscles and tendons around the injury.
I can't stress enough, make sure you REST before and there are no SHARP pains. Some of these exercises may not beneficial for certain sprains, ie: rolling outside/inside/or top of ankle. Check with doctor to be sure.
Hope this helps. Good luck!
2006-08-29 11:01:17 · answer #2 · answered by ninjitsui1 2 · 0⤊ 0⤋
Look up some physical therapy exercises on the internet. Make sure to put ice on it for 20 minutes and keep it elevated everyday.
2006-08-29 08:26:35 · answer #3 · answered by Anonymous · 0⤊ 0⤋
RICE: Rest, Ice, Compression, & Elevation - which means: stay off of it, ice 20 mins every 4 hours, ACE bandage, stay off of it and put it up.
2006-08-29 08:25:37 · answer #4 · answered by zippythejessi 7 · 1⤊ 0⤋
R.I.C.E.- Listen to everybody's advice.
Stay off it at least 4-6 weeks.
There's no way to speed the healing process. It will take its time.
2006-08-29 11:05:35 · answer #5 · answered by just me 4 · 0⤊ 0⤋
You need to leave enough time to let it heal properly and don't try to play any sport too soon else you will just make it worse.
2006-08-29 08:23:30 · answer #6 · answered by Claire// 3 · 0⤊ 0⤋
r,i,c,e. rest, ice compression , elevation
2006-08-29 08:38:00 · answer #7 · answered by ? 6 · 0⤊ 0⤋
Yeah, stay off it.
2006-08-30 04:00:51 · answer #8 · answered by Fraspas 3 · 0⤊ 0⤋