An Ankle Sprain is the second most common body part to be injured. Anyone can experience it at any age even while doing simple movements while walking.
Some minor ankle injuries can be treated with simple medical care at home. Here you can follow practical home remedies to cure sprained ankle.
The ankle joint is a complex joint in the body. This complicated joint usually involves three bones such as Tibia, Fibula, and Talus. These bones are basically responsible for foot flexion and foot extension. Also, Calcaneus is associated with Talus for the eversion and inversion of the foot.
Along with these bones attached three ligaments for the stability of the joint.
The risk factors of ankle sprain independent of gender or types of foot. The major cause of ankle sprain is the prolonged extension of the ligament. The most common prevalence in the foot and ankle is the inversion injury, which is occurred through tenderness, pain, and swelling.
Sometimes it is associated with reduced blood flow and lack of range of motion. If not treated on time may lead to long term consequences.
Ankle sprains are divided into 3 different categories concerned with the severity of the pain and instability.
Grade 1: Tearing of ligament with minor pain and less swelling.
Grade 2: Partial tearing of two ligaments with mild instability.
Grade 3: Entire tearing of two or three ligaments with a huge amount of stiffness of the joint.
If there is a minor association of sprain, you can almost walk on foot carefully with the pain. In this scenario, ankle brace or plantar fasciitis socks would be beneficial.
If you want faster recovery from ankle sprains, RICE is an ultimate home-based remedy.
Applying ice packs to overcome swelling and bruising lets your ankle heal faster.
An elastic bandage will bolster your ankle appropriately for recuperating inside two or three days.
If you have any broken bone or disability to bear weight, then immediately consult a doctor or physical therapist.
Your progress is not bounded to any limitation, you can still cherish your daily workout routine without any barrier.
Non-weight posture exercises can be an alternative in this situation. To support your ankles firmly, you can wear plantar fasciitis socks. These socks will offer you comfort and stability along with sufficient mobility.
If only one ankle is injured, you can do a one-leg squat with the opposite injured leg extended in the air as high as you can easily.
Upper body workout is another solution to keep your upper body strength on the mark. Therefore, there is no involvement of the lower body and no risk of hazard.
The easiest and most effective way to reduce the chances of ankle injury is to strengthen the joint by the workouts that improve the balance and stability of the body.
Also, you can work on a side-to-side motion to heighten your outer ankle ligaments.
Along with such workouts, you can support the joint with an ankle brace, or add orthotic insoles in your shoes. These insoles provide arch support to your feet to not only improve your whole body posture but adjust your walking position as well.
Before going for a workout or any sport, warming up aptly is mandatory to prevent any muscle or ligament over-stretching.
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