|
Healing from an ankle ligament tear requires proper care, patience, and the right rehabilitation steps. Here are 5 essential tips to support a smooth and effective recovery.
1. Follow the R.I.C.E. Protocol Early - Rest, Ice, Compression, and Elevation should be your first line of care right after the injury:Rest: Avoid putting weight on the injured ankle.Ice: Apply ice packs for 15–20 minutes every 2–3 hours during the first 48 hours.Compression: Use an elastic bandage or ankle brace to reduce swelling.Elevation: Raise the ankle above heart level to minimize swelling.
2. Seek Medical Evaluation - Get a professional assessment from a doctor or physiotherapist to:Confirm the grade (I, II, or III) of the ligament tear.Rule out associated injuries (fractures, cartilage damage).Receive guidance on whether conservative treatment or surgery is needed.
3. Engage in Guided Physiotherapy - Rehabilitation is critical for regaining strength, balance, and mobility:Start with gentle range-of-motion exercises once pain subsides.Progress to strengthening, proprioception, and balance training.Avoid skipping sessions—rehab reduces the risk of re-injury significantly.
4. Use Proper Ankle Support - Depending on the severity:Wear an ankle brace or air cast to stabilize the joint.Use crutches if walking is painful or unstable.Gradually reduce support as strength and stability return.
5. Avoid Rushing Back to Activities - Returning to sports or intense activity too early increases re-injury risk:Ensure full range of motion, no swelling, and strength symmetry with the uninjured ankle.Get clearance from your healthcare provider before resuming high-impact activities.
If you're in Singapore, visiting an orthopaedic specialist or sports injury clinic can help you get tailored care, especially if the tear is moderate to severe.
Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563
Phone - 67348168
|