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Healing an ankle ligament tear requires a combination of immediate care, consistent rehabilitation, and patience. Here are 5 essential tips to help speed up recovery and ensure proper healing.
1. Follow the R.I.C.E Protocol Immediately - Rest, Ice, Compression, and Elevation are crucial in the first 48–72 hours after injury:Rest: Avoid weight-bearing activities to prevent further damage.Ice: Apply ice packs for 15–20 minutes every 2–3 hours to reduce swelling.Compression: Use an elastic bandage or brace to stabilize the ankle.Elevation: Keep the ankle above heart level to reduce swelling.
2. Consult a Specialist Early - Seeing an orthopedic or sports injury specialist helps determine the severity of the tear (Grade 1, 2, or 3). They may recommend:X-rays or MRI for accurate diagnosis, Ankle brace or crutches, Physiotherapy schedule tailored to your condition.
3. Start Physiotherapy at the Right Time - Rehabilitation is key to regaining strength and mobility. A physiotherapist will guide you through:Range-of-motion exercises, Strength training for ankle stability, Balance and proprioception activities to prevent re-injury.
4. Avoid Premature Weight-Bearing - Putting weight on the injured ankle too soon can worsen the tear. Follow medical advice on when to:Transition from crutches to walking, Remove the brace, Return to regular activities.
5. Wear Proper Supportive Footwear - As you recover, wear shoes with:Good arch support, Cushioned soles, Proper ankle support (especially during physical activity).
For severe tears or chronic instability, surgery might be necessary. Always follow your doctor’s recommendations and attend follow-up appointments to monitor progress.
Address - #10-41 Mount Elizabeth Novena Specialist Centre 38 Irrawaddy Road Singapore 329563
Phone - 67348168
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