So you’ve sprained your ankle and you’ve almost given up on your plans for the next 4-6 weeks. (Since that’s how long everyone says it take to heal a sprained ankle.)
I’ve got some good news for you.
Advancements in physical rehabilitation have reduced the time it takes to sprained ankle rehab program from weeks to just a few days. But you’ve got to know the steps to take and which order to do them. If you don’t follow all of the steps in order, statistics show that you will experience a more serious sprain within 12 months of your initial injury. First a little background.
When you injured your ankle you damaged ligaments, tendons, strained supporting muscles, position sensors in your foot called proprioceptors and you may have fractured one of the 7 bones in the ankle joint.
As soon as you injured your ankle, your body’s response was to restrict movement of the injured area to prevent additional damage.
It does this by releasing lymph into the area which causes swelling. The swelling restricts movement of your foot and ankle. So your body is doing exactly what its supposed to.
The problem is that in order to accelerate the healing process you have to get rid of the swelling.
If you follow what 99% of all Emergency Rooms tell you, you’ll be using the R.I.C.E. protocol.
R.I.C.E. Stands for Rest, Ice, Compression and Elevation.
RICE is NOT a way to heal your sprained ankle fast. It is a first aid response to a sprained ankle (or almost any injury for that matter).
So what do you do? You incorporate movement with ICE. The movement of your foot and ankle will help to “pump” the swelling out of your ankle and your foot.
Fill a 5 gallon bucket full of ice, fill it with water and then stick your foot in it until it becomes numb. It will probably hurt like crazy until it gets numb.
After about 12-15 minutes take your foot out of the ice water bath and move it around until the feeling comes back.
Repeat until the swelling goes down.
Once the swelling is gone you can start to rehab your ankle.
WARNING! If you successfully reduce or completely remove the swelling from around your ankle, you are in an extremely vulnerable situation. Your ankle is injured, it is not immobilized and has not been rehabilitated.
To prevent injury while you are healing you need artificial support such as a lace up ankle brace and athletic tape. ACE bandages are a waste of time for the type of support you need in this situation