연락처 : XN 이메일 : traceeloper@gmail.com

Recovering from an ankle sprain takes time, but there are proven steps you can take to speed up the process and reduce the risk of re-injury

The first thing to do is rest

Avoid putting weight on the injured ankle as much as possible in the first few days

This gives the ligaments a chance to begin healing without additional strain

Consider using a walking boot or crutches to eliminate unnecessary stress

Cold therapy should be applied frequently within the initial 48-hour window

It calms swelling and numbs discomfort

Protect your skin by wrapping ice packs Sportphysiotherapeuten in Basel a cotton cloth before application

Transition from cold to heat therapy after 48 hours to enhance mobility and soothe tension

Adding compression is essential for recovery

Secure the area with an adjustable elastic bandage or therapeutic compression garment

It stabilizes the ankle while reducing excess fluid accumulation

Be careful not to wrap it too tightly—you should still be able to wiggle your toes and feel normal circulation

Keep your foot raised higher than your heart to drain excess fluid

Use multiple pillows to maintain elevation throughout the night

When discomfort decreases, start moving your ankle slowly and carefully

Slowly move your foot in circles or trace the alphabet with your toes

Light motion prevents stiffness while avoiding re-injury

Once stable, progress to single-leg stands using a countertop or chair for safety

A licensed PT can design a personalized rehab plan tailored to your injury level

They’ll prescribe exercises that match your healing progress and avoid overexertion

Don’t rush into running or jumping too soon

Resume athletics only after regaining full range, strength, and balance

Your body needs proper fuel to heal effectively

Consume foods rich in collagen-boosting nutrients like eggs, berries, and shellfish

Stay consistently hydrated to support cellular repair and reduce inflammation

Pay close attention to your body’s signals

Pain is a signal—pause, reassess, and don’t push through

Pushing through pain can lead to a longer recovery or a chronic problem

Success comes not from speed, but from unwavering adherence to the rehab process