do for a twisted ankle?
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Rest – stop any exercise or activities and try not to put any weight on the injury. Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours. Compression – wrap a bandage around the injury to support it.
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Overview. A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together.
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Keep the injured area from moving Don't increase damage by straightening an injury. Don't secure the splint too tight. If toes or fingers become pale, cold, or numb, loosen the splint immediately. If you suspect the joint is dislocated, rest, elevate, and apply ice to the joint.
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['Lie on your back.', "Raise your knees up so they're bent.", 'Keeping your shoulders still, move your hips to one side so that the knee on that side is touching the ground.', 'Hold this position for ten seconds.', 'Slowly return your knees to their previous position.', 'Repeat in the other direction.']
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Epsom Salt After a few days, you can soak your ankle in a warm bath with Epsom salt. It's important to apply cold during the first few days after an injury. Epsom salt may help soothe sore muscles and connective tissues, and it may help with joint stiffness.
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Soak. Internal injuries, like an ankle sprain, react well to soaking. Although the act of soaking in Epsom salts doesn't directly heal, water therapy is very calming. Your ankle will feel good, hence so will you.
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Torn ankle ligament: Surgery only in exceptional cases In many cases, we are able to treat the ligament tear in the ankle joint effectively using conservative methods. This may mean crutches, ankle splint, braces or even a walker boot. Physiotherapy is key to rehabilitate your ankle.
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KT Tape can be a great help with pain and speeding the healing process by increasing circulation, providing stability, and relieving the pressure on this inflamed and painful tendon*. Make sure to rest the ankle and ice after any activity as well as take anti-inflammatories during the worst times.
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Talk to your doctor or physical therapist about the timing of strengthening exercises for the ankle. Typically you can start them when you are able to stand without increased pain or swelling. Do 8 to 12 repetitions of these exercises once or twice daily for 2 to 4 weeks, depending on the severity of your injury.
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['Lie flat on your back and place your hands behind your head. Bend your knees and bring them up so that your thighs and hips form a 90 degree angle, calves parallel to the floor. ... ', 'Twist your upper body in one direction bringing the elbow to the opposite knee while fully extending your other leg.']
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['Do keep the leg facing forward.', 'Do keep the affected leg in front as you sit or stand.', 'Do kneel on the bad knee.', 'Do apply heat before exercising to assist with range of motion.', 'Do use ice to reduce inflammation.']
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You may need to use crutches until you can walk without pain. If you do use crutches, try to bear some weight on your injured ankle if you can do so without pain. This helps the ankle heal.
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['Towel stretch: Sit on a hard surface with your injured leg stretched out in front of you. ... ', 'Standing calf stretch: Stand facing a wall with your hands on the wall at about eye level. ... ', 'Standing soleus stretch: Stand facing a wall with your hands on the wall at about chest height.']
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['Inability to walk four steps (twisted ankle)', 'Joint immobility.', 'Pain directly around the bone area.', "Swelling that doesn't reduce with treatment."]
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['Stand straight with the knees only 1–2 inches apart. ... ', 'Slowly bend one knee behind the body, lifting the heel off the floor while keeping the thighs aligned. ... ', 'Hold the bent leg up for 5 seconds and then slowly lower it to the floor.', 'Repeat two more times with the same leg.']
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['LONG SITTING TOWEL CALF STRETCH. Sit up with good posture and place towel on the bottom of your foot, while holding on to the ends. ... ', 'SUPINE HAMSTRING STRETCH. ... ', 'QUAD SETS. ... ', 'ANKLE PUMPS. ... ', 'HEEL SLIDES. ... ', 'PRONE HIP EXTENSION.']
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If you've experienced a high ankle sprain, you might be able to put weight on your foot and ankle, but you'll probably have pain above your ankle, between your fibula and tibia. You'll likely experience more pain when climbing up or down stairs, or engaging in any activities that cause your ankle bones to flex upward.