Managing Flat Feet: When to Consult a Specialist By Dr. Phinit Phisitkul

Managing Flat Feet: When to Consult a Specialist By Dr. Phinit Phisitkul

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Ankle sprains happen when the ligaments that support the ankle are stretched or torn, typically because of sudden twists or turns. Ankle sprains vary in severity, proper care and exercises are essential to speed up recovery. Dr. Phinit Phisitkul offers important recovery tips and exercises that will accelerate the healing process of an ankle.

Immediate Care After an Ankle Sprain


Rest and Ice, Compression as well as Elevation (RICE) is recommended immediately after the injury. Resting the ankle prevents further damage, while the application of icing reduces swelling and discomfort. Compression with an elastic bandage helps to support the injured area and minimizes swelling, and elevating the ankle above heart level helps decrease inflammation.

In the initial stage of recovering, you should avoid placing weight on the injured ankle. Crutches or a brace may be necessary to keep your ankle from being strained until it recovers. Pain relievers available over-the-counter such as ibuprofen, or acetaminophen, can help manage the pain and decrease inflammation.

Exercises to Promote Healing


Once the initial swelling has subsided and the pain has diminished Gentle exercises can bring back strength and mobility to the ankle. Start by performing simple movements such as circular ankles and toe flex, to gently stretch and move the ankle.

Strengthening the ankle muscles is crucial to prevent any future sprains. Activities like scrunching with towels, where a towel is placed on the floor, and then the toes are utilized to scrunch it, help strengthen the ankle and foot.

Exercises that focus on balance, like standing on one leg or using a wobbleboard, can improve ankle stability and reduce the risk of re-injury. These exercises help strengthen the muscles to be responsive to changes in posture and improve ankle stability overall.

When to Resume Activities

Returning to routine activities too quickly could cause a re-injury. Therefore, take your time and progress slowly. Pain is an indicator that the ankle may not be fully prepared for full-time activity. Start with exercises that are low-impact, such as swimming or cycling, gradually increasing the intensity as your ankle is strengthened.



Additionally, in the early phases of returning to activities, the use of an ankle brace and tapping the ankle may provide support and prevent further injury.For more details make sure you click on this kind of link Dr. Phinit Phisitkul Dakota Dunes, SD.

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