How to Get Rid of Chronic Heel Pain
Heel pain is common in adults and can become chronic. Read on to learn more about chronic heel pain and what you can do to find lasting pain relief.
Ankle Treatment Options
Making sure you receive the right ankle treatment after common injuries such as a sprained ankle, tendon injury or fracture will help you get back on your feet quicker. Whenever an ankle injury occurs, remember RICE for an immediate ankle treatment.
RICE FOR ANKLE TREATMENT
RICE stands for rest, ice, compress, and elevate.
- Rest prevents further damage by keeping weight off of the ankle
- Icethe ankle to reduce swelling and create a numbing sensation to dull the pain. The proper way to ice is to have a layer of towel between the skin and the cold compress or bag of ice. Leave the ice on the ankle for 15 minutes. Remove the ice and allow the ankle to return to normal temperature for 45 minutes before applying ice for another 15 minutes. Repeat this method for as long as needed
- Compress the ankle with a bandage and keep it immobile and supported but do not wrap it too tight so as to cut off circulation
- Elevate the injured ankle keeping it level with your heart to reduce the swelling
SEE A DOCTOR
Before supporting your weight on the injured ankle, see a doctor to determine if the ankle has been fractured or sprained. Ignoring a problem can lead to much bigger issues such as ankle weakness and possibly arthritis.
SPRAINED ANKLE TREATMENTS
Typically, sprains are treated with the above RICE approach. As the sprain heals, stretching and strengthening exercises will be suggested. The severity of the sprain will determine how long it takes before the ankle can support weight. Mild sprains will not require a splint or cast while moderate sprains may need the support of a boot or splint to help immobilize the ankle.
A severely sprained ankle will require a longer period of healing, immobilization and possibly physical therapy, including stretching and strength building. If tendons are injured surgery may be required.
FRACTURED ANKLE TREATMENTS
Not all fractures require surgery. When the ankle is stable and the bones are not out of place, a brace or splint will be used to immobilize the ankle while it heals.
When an ankle is unstable and/or more then one bone is fractured, the ankle will need a surgical solution. Screws and a metal plate may be used to hold the bones in place. A splint is used until any swelling goes down and the ankle can be placed in a cast. No weight should be placed on the ankle as it heals.
Following surgery and healing for a fractured ankle, physical therapy is often prescribed to restore the strength and flexibility of the ankle. The goal is to restore it to its normal range of motion. The process can take up to a year to make a full recovery.
It is vital that ankle injuries are treated and properly cared for. A sprain or fracture can quickly sideline you from everyday activities. The best, quickest way to get back to your active life is to take proper care of yourself.
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