Ankle sprain is the most common type of injury which we can all experience at least once in our life. It can occur when we miss a step, slide from the stairs or doing exercise in the wrong way.
Athletes are normally at higher risk than other people. Ankle sprain can happen when your feet land to the ground in the wrong position. The most common type of injury is the internal curvature. Usually, the highest injury rate often occurs in jump high sports like volleyball, basketball or in high tendency sports like football, cycling …
Understand the conditions of ankle sprain and apply proper treatment will help you recover quicker and intime, leave no long- term sequelae
What causes Ankle sprain?
Ankle sprain is a condition in which a ligament- a group line to connect two more bones around a joint- becomes overstretched or torn,causing the pain. The person who experiences this may lose the feeling of joint motion. The site of injury is usually at the ankle joint.
What is the difference between Ankle sprain and a strain?
The common symptoms of ankle sprain and strain are almost similar. The person who got ankle sprain can feel the pain immediately. And swollen muscles at joints can be seen by normal eyes.
The main difference is with ankle sprain a dark bruise can appear around the affected joints, while a strain may cause only spasms in the injured area.
The symptom of Ankle sprain
Pain: Pain is always the first signal of ankle sprain. You can feel it immediately when you try to make some movement like standing up and become more severe if you try to take some walks.
Swelling: It will not happen immediately ,normally after the first hours
Bruising: is the latest sign to appear when tendons, muscles, ligaments are injured and bleed inside. Over time, it shows up through the skin signs of bruising.
You will feel difficulty in moving the legs, walking and going up to the stairs become harder as result
Ankle sprain level of injuries
Level I : Mild pain and swelling in the joint. The person does not lose stability, and can move the joint lightly.
Level II: Moderate pain and swelling, local bruising, severe pain, and possibly instability with joint movement.
Level III: Severe pain and swelling, extensive bruising, joint instability, ligaments torn or completely torn.
First aid and treatment for Ankle sprain
Applying ice compression is the first aid measure that needs to be done immediately. Do not apply ice directly to the wound, you should do it only through some protection layers like towel or plastic.
Applying heat, rubbing the injury with oil, alcohol are not recommended. Due to it will make the joint swell and worsen conditions. So ice compression should be applied as soon as possible.
Using a compression bandage will help reduce swelling.The best way is to use an elastic bandage or a professional compression device. Be sure when you apply the bandage, very carefully not to put it too loose or too tight.
Ankle sprain at level 1 can go away on its own after 4-6 weeks.
However, in levels 2 and 3, when the ligaments have been damaged a lot, sometimes completely ruptured, requiring aggressive medical treatment or even surgery. You should visit your doctor and have proper diagnosis and treatment.
Time for recovery with injury at level 2 and 3 can take much longer time. It depend how severe conditions of injury
How to support your body during the time of Ankle sprain treatment
Give your body the time to relax, temporarily stop other duties and pay attention to treatment. If the injury is severe, in this case you need to stay immobilize, support your joint with devices such as splints, belts, casts as your doctors request
You should give your body a rest, try not to move the sprained ankle .Give a time for it to recover fully. Try to keep the injury above your heart level, it will help reduce swelling.
Wear the comfort shoes when your feet can be supported and move freely
Give a good massage on injured area of your leg, because it help the blood flow circulate better to heal damaged sprain
Pamper your body with nutritious meals
Rich protein foods: are important to help your body ‘muscle tissue. With severe injuries, the possibility of losing muscle mass can happen when you can’t move your leg. A proper intake of protein will reduce the risk of muscle atrophy
Protein source from animal products: eggs, turkey,chicken breast, pork tenderloin, beef
Protein source from plants: all kinds of beans, nuts, peanut butter…
Take enough vegetable and fruits rich in Vitamin C
Vegetable and fruits rich in Vitamin C will help reduce inflammation, support the healing process more quickly and effectively
Fruits and vegetables in rich Vitamin C include lemons, grapes, kiwi,….
Omega-3 fatty acids, Omega-6
Similar Vitamin C, Omega-3 and Omega-6 Acids can help reduce and improve inflammation in the body.
Fish and nuts are a source of rich omega 3 fatty acids.Some other oils are also a good choice like olive oil, sunflower oil, coconut oil….
Zinc and Selenium rich foods
Like protein, zinc and selen are also materials that help your damaged muscle tissue heal quicker. Getting enough zinc and selen will reduce the recovery time for injuries like sprains.
Foods rich in zinc include meat, fish, clams, snails, mussels and shrimp
Conclusion
Ankle sprain is a kind of injury that can happen to all of us. So understanding about its symptoms and applying proper treatment are important to help to reduce time of healing.
Sources : Wikipedia
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