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Recovering from an ankle ligament injury requires proper care and rehabilitation to restore strength and stability. Here are six best practices for ankle ligament recovery.
1. Follow the R.I.C.E Protocol (Rest, Ice, Compression, Elevation) - Avoid putting weight on the injured ankle to prevent further damage. Apply ice packs for 15–20 minutes every few hours to reduce swelling.Use an elastic bandage or ankle brace to stabilize the joint.Keep the ankle elevated above heart level to reduce swelling.
2. Gradual Weight-Bearing and Movement - Start with non-weight-bearing movements, then slowly progress to weight-bearing as tolerated.Use crutches or a walker if needed before transitioning to full walking.
3. Physical Therapy and Strengthening Exercises - Engage in guided physiotherapy to restore mobility and strength.Perform exercises such as ankle circles, resistance band movements, and balance training.
4. Use Proper Footwear and Support - Wear supportive shoes with good arch support and ankle stability.Consider using an ankle brace for extra support during activities.
5. Monitor Pain and Swelling - Avoid overexertion, which can worsen the injury.If swelling or pain persists, consult a specialist for further assessment.
6. Prevent Re-Injury with Gradual Return to Activity - Ease back into sports or strenuous activities with proper warm-ups and strengthening.Focus on improving balance and proprioception to reduce the risk of future injuries.
Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563
Phone - 67348168
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