Issue Date: May 24, 2009
HealthSmart |
DR. TEDD MITCHELL |
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Summer's afoot. Be careful!
Know how to prevent and treat ankle sprains.
If you sprain your ankle, remember RICE:
Rest the ankle from any further exercise pending recovery.
Ice applied through a towel or cloth for 15- to 20-minute sessions, three to four times a day, will decrease the swelling.
Compression with wraps minimizes swelling and adds support.
Elevation helps reduce swelling.
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Some people twist an ankle while doing a high-impact activity such as running, but many others do so when doing something as mundane as stepping off of a curb. Sprained ankles are common, so it's good to know how to prevent them, how to treat them at home and when you should see a doctor.
A sprain, or ankle twist, is an injury to the ligaments supporting the joint. It occurs when you forcibly move the joint past its nor-mal range of motion, overstretching, tearing and even rupturing the supporting ligaments.
To prevent a sprain, avoid shoes that put the ankle at risk, especially high heels, and, if you have weak ankles, wear shoes that support them, such as high-top basketball sneakers or boots. When exercising, use an ankle support, and make sure your exercise area is free of holes or uneven surfaces. Also, your doctor, a physical therapist or a certified trainer can provide exercises to increase ankle strength.
See the doctor if you cannot take even a few steps on the foot; if the joint seems to be misshapen, not just swollen (you may have a fracture); and if after applying the RICE protocol you still have significant swelling or pain after five days.
Contributing Editor Tedd Mitchell, M.D., president and CEO of the renowned Cooper Clinic in Dallas, is board certified in sports medicine.
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