There is normally only one thing that keeps an athlete from starting rehab on a sprained ankle and it is…swelling at the ankle joint.
So in order to start rehab right away (after the doctor has confirmed that you do not have any structural damage such as torn ligaments or broken bones) you must get the swelling down.
Most doctors push the RICE program – Rest, Ice, Compression and Elevation.
This method is fine if you are a couch potato, but most people who are active want to take action to get their ankle rehabilitated.
Ice is critical to reducing swelling and using an ice whirlpool definitely has advantages over just ice in a bucket because heat is taken away from the ankle so much faster.
But ice is not enough…you must use the muscles and a biomechanical movement to force the swelling out of the ankle joint.
The problem with moving your ankle to reduce swelling is the pain that you are experiencing as a result of your injury.
The sequence goes like this:
Put your foot in a bucket of ice water – make sure the level of the water is higher than your ankle.
Keep your foot and ankle in the ice bath until its numb but no longer than 15 minutes
Take your foot out of the ice water bath and move it in circular motions counter clockwise and clockwise. Make sure you are moving your foot through out its complete range of motion.
Keep moving your foot until it “thaws out” and then repeat.
The ice water bath acts as an topical anesthetic and constricts blood vessels to keep more blood from coming into your ankle.
The movement helps to “pump” the damaged blood and lymph out of your ankle so fresh fluids can come in. This will help to accelerate the healing process.
As good as the movement above works, there is a better and faster way to get the swelling out…and with very little pain…
Check out my “How to Heal a Sprained Ankle in 7 Days or Less™ Program” . It gives you step by step ninja technique to reduce the swelling in your ankle quickly and with minimal pain.
Its amazing to me how many doctors take the conservative RICE route with no consideration for getting the patient back into life as fast as possible.
This rehab program will get you back to normal in as short a time as possible.
Good luck and fast rehabbing…
Filed under: Sprained Ankle
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