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A sprained ankle can be painful and limit mobility, but with the right care, you can speed up the healing process. Here are five effective ways to recover faster.
1. Follow the R.I.C.E. Method - Avoid putting weight on the injured ankle to prevent further damage. Apply ice packs (wrapped in a cloth) for 15-20 minutes every 2-3 hours to reduce swelling. Use an elastic bandage or ankle brace to provide support and minimize swelling. Keep your foot raised above heart level to improve blood circulation and decrease inflammation.
2. Use Supportive Bracing or Taping - Wearing an ankle brace or taping the joint provides extra stability, reduces the risk of re-injury, and allows faster healing.
3. Take Anti-Inflammatory Medications - Over-the-counter medications like ibuprofen or naproxen can help reduce pain and inflammation, but use them as directed.
4. Do Gentle Mobility & Strength Exercises - Gradually progress to ankle-strengthening exercises like toe raises, resistance band work, and balance exercises to restore stability.
5. Consider Physical Therapy or Professional Treatment - If swelling and pain persist, a sports doctor or physiotherapist can provide specialized treatments like ultrasound therapy, targeted exercises, and massage to speed up healing.
Avoid rushing back into intense activities too soon—returning too quickly can lead to chronic ankle instability or re-injury. Always listen to your body!
Phone - +65 6282 2611
Address - SBF Center 160 Robinson Road #05-02 Singapore 068914
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