Wrapping The Foot For Ankle Injury TreatmentAnkle pain, whether from an injury or health issue, can be debilitating. Determining the right ankle injury treatment, however, depends on how the injury occurred and the severity of that injury.

A sprain or minor ankle injury can usually be treated at home with a hot/cold compress, rest and elevation. For more severe sprains and chronic pain, you will need professional foot therapy treatment.

Types Of Ankle Sprains

Most pain in the ankle and joints is from a sprain. Sprains can be classified into two categories:

  1. Inversion Ankle Sprain – This occurs when your foot is inverted, which means it twists inward. When this happens, the outer ligaments are stretched further than they are supposed to. 90 percent of ankle sprains are inversion injuries – and you will know you have an inversion sprain because the majority of the pain is on the outside of the ankle and you have minimal pain on the inside.
  2. Eversion Ankle Sprain – Eversion injuries occur when the foot twists outward. Your inner ligament, the deltoid ligament, is stretched too far – causing pain on the inside corner of the ankle.

Treatment Options At Home

In some cases you may be able to treat your ankle injury at home. These treatments include:

  • RICE Treatment – The RICE treatment is the most popular at-home treatment. It involves Resting the ankle; Icing to prevent swelling and pain; Compressing the ankle joint with an elastic band; and Elevating the injured ankle.
  • Over The Counter Pain Relief – To reduce swelling and pain, an over the counter pain reliever may be taken.
  • Stretching Gently – After your ankle injury, you can gently stretch the ligaments. You can do this by standing against a wall and placing your injured foot a step behind your other leg. Keep your heels on the floor and slightly bend the knees until you feel a stretch in the calf muscle. Hold for 15 to 30 seconds – and repeat two to four times.
  • Perform Isometrics – Isometrics naturally strengthen the ankle muscle. You will want to complete these exercises slowly and repeat them five to 10 times during each workout to get the full effect. Some of the most popular isometrics include:
    • Eversion Isometrics – Place your injured foot against a table, then push your foot outwards without moving the ankle joint. Hold it for 15 seconds, then relax.
    • Inversion Isometrics – Place your injured foot inwards against a table or closed door. Then, push your foot inward toward that object to cause a muscle contraction, but do not move the ankle. Hold it for 15 seconds, then relax for 10 before doing it again.
    • Plantar Flexion – Point your foot forward using only your ankle, and keep the knees straight. Continue the stretch until it is slightly uncomfortable, then hold for 15 seconds before returning to a neutral position.
    • Inversions – Use your ankle to keep your toes and foot facing inward – and have the sole of your foot face your other leg. Hold the position for 15 seconds, then return to a neutral position.
    • Eversions – Use only your ankle to keep your toes and foot facing outward, with the sole of your foot facing your other leg. Hold the position for 15 seconds and then return to a neutral position.

Sometimes you need professional intervention for an ankle injury treatment. Comfort Stride’s team can help diagnose the type of ankle injury you have and prescribe the proper foot treatment based on that diagnosis.

If you are experiencing pain and require ankle injury treatment or foot therapy, please contact us today.


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