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Sunday 13 September 2026 05:35:16 GMT
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| How to heal an ankle sprain | REHAB SERIES EP 1 Do you recognize these symptoms: 1️⃣ Pain in the ankle after twisting it 2️⃣ Pain on the outside of the ankle 3️⃣ Swollen and warm ankle 4️⃣ Difficulty moving the foot 5️⃣ Pain when moving the foot 6️⃣ Inability to bear weight on it Then your ankle might be sprained (an ankle sprain) Here, the ligament on the outside of your foot is injured, often by twisting it during running or jumping. In the first 24-48 hours, you can treat your foot according to the RICE principle: (R)est, so your ankle is relieved for the first 24-48 hours. (I)ce, which acts as pain relief and addresses inflammation, about 20 minutes every 4 hours. (C)ompression, to protect and stabilize your ankle and to reduce swelling and bleeding. (E)levation, have your foot placed slightly higher than your heart so the swelling begins to recede. Newer evidence recommend: PEACE & LOVE (search it up on Google) Some evidence has started to show that cold has the opposite effect. Assess for yourself what works best for you. Personally I’m only recommending ice of the swelling is extreme. After 24-72 hours, exercises can be gradually introduced. Have you sprained your ankle before? #anklesprain #ankleinjury #anklebreaker #anklerehab #physio #physicaltherapist #dpt
| How to heal an ankle sprain | REHAB SERIES EP 1 Do you recognize these symptoms: 1️⃣ Pain in the ankle after twisting it 2️⃣ Pain on the outside of the ankle 3️⃣ Swollen and warm ankle 4️⃣ Difficulty moving the foot 5️⃣ Pain when moving the foot 6️⃣ Inability to bear weight on it Then your ankle might be sprained (an ankle sprain) Here, the ligament on the outside of your foot is injured, often by twisting it during running or jumping. In the first 24-48 hours, you can treat your foot according to the RICE principle: (R)est, so your ankle is relieved for the first 24-48 hours. (I)ce, which acts as pain relief and addresses inflammation, about 20 minutes every 4 hours. (C)ompression, to protect and stabilize your ankle and to reduce swelling and bleeding. (E)levation, have your foot placed slightly higher than your heart so the swelling begins to recede. Newer evidence recommend: PEACE & LOVE (search it up on Google) Some evidence has started to show that cold has the opposite effect. Assess for yourself what works best for you. Personally I’m only recommending ice of the swelling is extreme. After 24-72 hours, exercises can be gradually introduced. Have you sprained your ankle before? #anklesprain #ankleinjury #anklebreaker #anklerehab #physio #physicaltherapist #dpt
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