How to relieve an ankle sprain

Ankle that writhes while walking, poor reception by the sport… sprain is common. Good reflexes to calm the pain and heal well. When one twists ankle, it is the ligament that is affected: this can be a simple stretching, but also to tear. A sprain still deserves to be well treated. First instinct: the froidAntidouleur […]

Ankle that writhes while walking, poor reception by the sport… sprain is common. Good reflexes to calm the pain and heal well.

When one twists ankle, it is the ligament that is affected: this can be a simple stretching, but also to tear. A sprain still deserves to be well treated.

First instinct: the froidAntidouleur and anti-inflammatory, cold limits swelling and possible bleeding. “You need to apply it as soon as possible,” advises Benjamin Dubois-Grillot, osteopath-physiotherapist..

“During the first three hours, alternate 20 minutes of icing and 20 minutes of rest. “If swelling persists, continue to apply cold 15-20 minutes morning and evening», explains Dr. Delong, rheumatologist…

Use ice cubes or a pack (Actipoche, Merchurochrome…), never to the skin to avoid the risk of burns. As the bombs of cold (Urgo, Aptonia, Akileïne…), they troubleshoot to spray at least 20 cm from the skin. Less suffer with anti-inflammatory “paracetamol will not suffice to calm the pain. “If they are well tolerated at the level of the stomach, it is better to take anti-inflammatory oral prescription (diclofenac, ketoprofen…) more effective than ibuprofen, for three days”, believes Dr. Delong…

In parallel, the doctor advises to apply a gel or an anti-inflammatory cream, morning and evening, during ten days (Voltaren Emulgel, Flector and diclofenac generic without a prescription). “Massage for three minutes decreases the risk of fibrosis and promotes the proper healing,” says physician…

Natural alternative, Benjamin Dubois-Godiva offers: “Italian immortal, or helicryse, essential oil is anti-inflammatory and can reabsorb oedema rapidly used in synergy with that of Wintergreen or peppermint.”.

Dilute 2 drops of each essential oil in a bit of vegetable oil (type arnica or St. John’s wort), massage until absorbed, or use a roll – on (Roll-on afterthought, Florame; Roll-on bio shock and blue, Ladrome; Roller massage Aromalgic, Pranarôm…). Caution never use the essential oil of Wintergreen if allergic to aspirin.

Read also: Peppermint: effective against pain!

Keep walking, with a restraint “Must avoid complete rest to not promote the risk of phlebitis”, note the rheumatologist. We must walk softly, at least 30 to 45 minutes a day, relying on the foot, without limp…

‘Contention limit movements to allow the ligaments to heal and avoid that the joint remains too laxe’, adds Benjamin Dubois-Godiva…

The idea is to maintain, not block completely: wear a soft ankle brace (15-$30, refunded on prescription), during a fortnight…

If the sprain is more important and on the advice of the doctor, need a semi-rigid splint with lateral reinforcements, reimbursed prescription (30 to $50)..

Caroline Lambert, chiropractor, recommends wearing compression socks under the carriage: this limits swelling and promotes the ligament healing which takes about 21 days. On the other hand, better avoid the strapping: “is not easy to do yourself, and too tight, it will be to inflate more foot ‘, warns Dr. Delong..

When starting a rehabilitation? «» To assess the severity, the ideal is to pass a night, except if it is not at all to set foot”, advises Dr. Delong. `.

If the pain and swelling persist or increase despite treatment, we consult: This indicates a partial tear of the ligament and should avoid fracture or bone tearing…

Ditto if there are two mild sprains in less than a year. Rehabilitation is to begin quickly to strengthen the ankle and restore the faculties of proprioception.

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