Body Recovery: What Else Can You Do to Heal Besides Simply Passing the Time?
We provide various ways you can help your body speed up its own healing process, use the PRICE program and how prevent from happening again.
The human body is a highly-proficient, fine-tuned machine, operating thousands of functions a day without fail.
However, as with anything that endures constant use and abuse, your body is bound to fall victim to a sprain or injury once in a while.
While many swear by the passage of time as the best method for recovery, there are various ways you can help your body speed up its own healing process.
(That’s not to say you should try and overexert yourself too soon, however. Speak with a health professional or physical therapist about your personal treatment before attempting to exercise or train again).
How to Heal a Sprained Ankle Fast
Even for seemingly minor sprains or pulled muscles, it’s always best to consult a physician or health expert before getting back into your regular exercise routine.
Though your injury may be common, they don’t always result in the same impact to your body.
For instance, studies show that among adults who exercise regularly, 21 percent have at some point or another developed an exercise-related injury over the time period of one year. And among those, two-thirds of injuries occurred in the legs, with the knee being the most-prominently overextended joint.
For this reason, something as usual as a sprained ankle may appear to be a trivial injury, easily healed over six months’ time with gentle maintenance and care.
Unfortunately, making this assumption before getting it checked could lead to greater injury in the future.
Even if you feel you’re being too overly-cautious, you’ll be happier when you don’t cause greater problems for your overworked bones and muscles.
Sprained Ankle Recovery Tips : Follow PRICE Program
Once you’ve incorporated a routine set of functional tasks into your daily recovery under the guidance of your health professional (for example: hopping on one foot to test your mobility and balance), you’ll learn just how to heal a sprained ankle fast and will be fit for exercise again.
For other tried-and-true methods of handling your injury correctly, it’s best to follow the PRICE program for self-treatment.
PRICE is an acronym referring to the following terms:
1. Protection. Protecting your injury is essential for a healthy, speedy recovery. Focus on continuously applying clean bandages, elastic wraps, or simple splints for best results.
2. Rest. The most obvious of responses. While resting and relaxing is key to healing efficiently, many refuse to spend the necessary amount of time committing to it in an effort to start exercising again. Don’t give into this temptation, as you’ll undo the hard work you’ve already achieved if you make the injury worse. If you must be more active throughout your day, stick to walking or light exercises.
3. Ice. It’s cheap, easy and efficient for managing small injuries. Apply ice packs to keep swelling and pain to a minimum. It’s best to move forward with this treatment immediately after the injury occurs, but repeating this process multiple times a day will highly benefit your recovery time. Wrap ice in a thin cloth to keep skin from becoming too red or numb.
4. Compression. Applying pressure also aids in reducing swelling or inflammation. Wrap your bandages so they feel snug, but not tight enough to be constricting. As the swelling changes, adjustments may need to be made, so keep a strict eye on them.
5. Elevation. Reacting by elevating the injury uses the force of gravity to drain any fluid away from the injured tissue to further reduce the effects of swelling, inflammation, and pain. Prop a sore ankle on a pillow or on the arm of your couch as you lie down, effectively keeping it from ballooning too much.
Sprained Ankle Recovery: Take Greater Action to Continue Your Rehabilitation
Once the pain and swelling have calmed down over time, you may assume that further treatment is unnecessary.
However, moving back into your regular exercise routine is going to require its own readjustment. Focus on treating your injury more gently in the beginning, easing back into a normal regimen slowly as you go.
Simply begin with small, gentle range-of-motion exercises that merely get your muscles flexing and warmed up. Once you feel you’re ready, and then start to gradually increase your more intense, weight-bearing activities.
One of the most important lessons: always stretch before doing ANY activity. Prepare with ice wraps or heating pads for before and after your exercises, applying them to your injured area as needed.
After all, the last thing you want to do is overexert yourself, causing more harm or stress to your body that could lay you out for good.
Sprained Ankle Recovery Tips: Preventing Another One!
While rebuilding your fitness regimen is essential for maintaining your overall health, taking it slow and easy ensures you will prevent other injuries from occurring in the future.
Spend extra time working yourself into shape at a gradual speed. While anticipating your return to your exercise program may be exciting and motivational, overdoing it right out of the gate is ill-advised.
Recondition your body for strength and success over time, not all at once, to encourage stress prevention and help you stay in shape continuously.
Again, warming up and stretching before each session is paramount, while cooling down afterwards with light walking or yoga moves will keep you feeling strong and flexible.
Use proper equipment and wear supportive active wear and shoes for weight-bearing activities, or intense, high-velocity training.
Finally, learn how to perform proper techniques when committing to certain exercises. Get help from an experienced friend, a coach or trainer, or a legitimate source you feel can help you achieve your goals the right way.
Anyone is susceptible to causing an injury to themselves from overusing or pushing their body too hard.
Therefore, it’s crucial to give your body ample time to rest and rejuvenate after workouts, especially if you’re just starting a new fitness routine.
Most importantly, focus on learning how to recognize a real problem. Though having sore or stiff muscles is generally normal, be alert to other symptoms involving pain, swelling, or excessive fatigue and stress that feel unusual.
Exercise is certainly vital to a long, healthy life, so give yourself the ability to prolong your journey by treating your body right!