Recommended Ankle Exercises – The P.R.I.C.E.D.Method

Jonathan Tomines | May 8, 2015 | 0 comment.
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Ankle sprains can be difficult to heal if necessary precautions and exercises are not undertaken. If these injuries are not treated properly, they can result in lifelong joint-related problems. To ensure a speedy recovery of sprained ankles, doctors often recommend specific exercises to heal the swelling of joints.

The P.R.I.C.E.D. Method

A common method of treating injured and swollen ankles is the P.R.I.C.E.D. method. The abbreviation stands for Protect, Rest, Ice, Compression, Elevation, Drugs. It is an effective method of treating ankle injuries.

As the name suggests, “Protect” starts with the obvious first step: protection of your ankle. Sit down, or lie comfortably, and take the pressure off your swollen ankle. Make sure that you do not hurt the ankle further by exerting unnecessary pressure on it.

Next up is “Rest”.As the name suggests, you should stop moving and limit your walking and running. It is advisable to use crutches or a walking stick for walking, but make sure that you do not move too much. The injured area should be experted on it. Make sure that you do not hurt it unknowingly by walking without a support.

As the name suggests, “Protect” starts with the obvious first step: protection of your ankle. Sit down, or lie comfortably, and take the pressure off your swollen ankle. Make sure that you do not hurt the ankle further by exerting unnecessary pressure on it.

Next up is “Rest”.As the name suggests, you should stop moving and limit your walking and running. It is advisable to use crutches or a walking stick for walking, but make sure that you do not move too much. The injured area should be experted on it. Make sure that you do not hurt it unknowingly by walking without a support.

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Now we come to “Ice”. Ice is a magical healer and it is commonly used to heal swelling. It is very useful for treating ankle injuries too. Take a few cubes of ice and keep them in a bag or wrap them in a piece of cloth. Apply it to the swollen region for 10-20 minutes. Repeat the procedure at least twice in the day to relax the swollen ankle.

The next step is “Compression”. Compression of the pain area is very important to restrain swelling. It is advisable to wrap a tensor bandage or a regular elastic bandage from the toes to the call to compress the swelling. Exert pressure while wrapping the bandage to make the compression effective. However, if you feel that the wrapping is too tight or uncomfortable , untie it and rewrap it with relatively less pressure.

Now we come to the fifth step. “Elevate”. Elevating the ankle is very important for curbing pain and swelling. It ensures a healthy blood circulation in the ankle and the leg, which is very important for healing.

The first step is “Drugs”. Medications like NSAIDS (anti-inflammatory drugs) and painkillers can be used at the doctor’s discretion in case the swelling and pain persists.

With the structured procedure, one can go a long way in curing Ankle sprains. However, if the issue persists than its essential to get in touch with a foot specialist.