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Ankle Sprains

Have you sprained your ankle before? Yes! Painful? Frustrating? Throws you off your exercise programme? here are some tips on how to handle this common  injury in order to get back to saving LIFE points as soon as possible.

  • STOP your activity when you sustain a sprain.

  • Use RICE ( no, not food!)

- Rest the ankle

- Ice : Apply an ice-pack over the ankle immediately for 15 minutes and repeat 3 to 4 times a day for the next  2 to 3 days. This will reduce swelling, alleviate pain, minimise damage to the joint.

- Compression : Apply gentle pressure using a bandage to keep the swelling down.

- Elevation : Keep the injured ankle up on a stool or in bed. Letting it hang or walking around will make it worse.

* NEVER massage or apply heat to the injured ankle for the first 3 days.

* Consult your medical officer and seek treatment. Physiotheraphy and exercise therapy under the supervision of a physiotherapist is the fastest way to get back your LIFE programme.

 

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