5 Tips for Recovering from Ankle Ligament Injuries - Sembawang

Recovering from an ankle ligament injury requires proper care, discipline, and following medical advice. Here are five tips to speed up recovery.

1. Follow the R.I.C.E. Protocol - Avoid putting weight on the injured ankle to prevent further damage.Apply an ice pack wrapped in a towel for 15–20 minutes every 2–3 hours during the first 48 hours to reduce swelling.Use an elastic bandage or compression wrap to minimize swelling.Keep your ankle raised above heart level to drain excess fluid and reduce swelling.
2. Use Supportive Devices - Employ braces, ankle supports, or crutches as directed by your doctor to stabilize the joint and prevent additional strain during movement.
3. Engage in Physical Therapy - Begin with gentle range-of-motion exercises and progress to strengthening and balance exercises as advised by your physiotherapist.
4. Prevent Overuse and Monitor Activity - Gradually reintroduce activities and avoid high-impact sports until fully healed. Overexertion can delay recovery or lead to reinjury.
5. Adopt an Anti-Inflammatory Diet - Incorporate foods like fruits (e.g., berries, oranges), leafy greens, nuts, and omega-3-rich sources such as fish. These help reduce inflammation and promote healing.

Always consult an orthopedic specialist to tailor a recovery plan suited to the severity of the injury and track your progress

Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563
Phone - 67348168
Email - orthosports.sg@gmail.com
Visit - httpswww.orthosports.com.sg/ankle-ligament-cartilage-repair/