Best way to ease this ankle injury?

Question

my ankle hurts after probably over doing it with an extra long run recently; after a week or so the rest of the area (lower leg, foot etc) has eased, but the ankle still throbs a bit and can be painful.

It does not really merit a visit to the docs, and a hospital trip would literally be a whole day's hanging round.

Rest has helped but I go stir crazy and feel physically rotten without excercise, so are there any good gentle excercises, or any other tips, for this? Will the ache just fade away with time?

Answer 1

well first off go easy for a while mate!secondly get some arnica pillulles from yr chemist or health food shop,follow the directions and dont miss any and you should notice a difference soon.

Answer 2

Get yourself a tube of Deep Heat rub. Mentholatum Deep Heat Rub is a pain-killing cream which is rapidly absorbed by the skin and produces gentle warmth

The warmth of product helps stimulate circulation, relax stiffness and get oxygen back into tense, painful tissues and muscles.

It's immensely effective before and after sport or to relieve pain. Hot treatment via products like Deep Heat is also very effective as a follow up to cold treatment, which is recommended for sports and other activity injuries. Apply the cold treatment then, when the swelling and inflammation has subsided, apply the hot treatment.

Answer 3

stay in bed watch tv and have people do everything for you

aka

dont lift a finger (or ankle)

Answer 4

Ice pack to prevent swelling then after 48 hours heat pack to heal it.

Answer 5

put ur feet in really hot water

then put something forzen on it

and regulary strecth the muscles

Answer 6

Put some ice or a bag of frozen peas around the effected area.

Answer 7

keep elevated and put a bag of frozen peas on it

Answer 8

The first thing I'd do is bin your trainers and get a decent pair! You have either impacted the ankle cowl, or you have strained the Achilles, or around that area.

Whichever, it is most likely due to rubbish trainers!

There is only a couple of low impact exercises to ease the problem.

1. Elevate your leg to horizontal, resting the mid calf on a cushion/stool. Now slowly rotate the foot, keeping the calf immobilised. 10 reps each way and rest.

2.  Using a bean bag, draped across the toes. Elevate the leg and immobilise as above and slowly lift and lower the toes. 10 reps and rest.

Don't overdo this gentle exercise at first, otherwise you'll do more damage than good!

Answer 9

Keep your foot elevated and move your foot in a circular motion, it will help but thats what i had to do when i hurt my ankle.

Hope this helps good luck.

Answer 10

Try swimming for gentle exercise.

Answer 11

Read and apply http://www.helium.com/tm/148271 to fix it.

The ache will fade if you do nothing to aggravate it for the rest of your life. If you want to continue exercising and not suffer then fixing the damaged parts is your only option.

Answer 12

Put ice packs and exercise your ankle to make sure the blood flows through.