How to care your ankle and wrist

Wrist and ankles are more likely to get sprained. That’s why it’s important to care for sprains right away and prevent them from happening.

Caring for your ankle and wrist before sports is essential to prevent injuries and ensure optimal performance. Here are some steps you can follow to care for your ankle and wrist:

Warm-up exercises: Start your pre-sports routine with a proper warm-up. Engage in dynamic movements such as light jogging, jumping jacks, or arm circles to increase blood flow and prepare your muscles for activity. This helps reduce the risk of strains and sprains.

Stretching: Perform gentle stretching exercises for your ankles and wrists. Focus on movements that target the specific muscles and tendons in those areas. Hold each stretch for 15-30 seconds without bouncing, and remember to breathe deeply. Stretching improves flexibility and range of motion, reducing the chances of injury.

Strengthening exercises: Strengthening the muscles around your ankles and wrists can provide added stability and support.

Proper footwear: Wear appropriate footwear that provides sufficient ankle support and cushioning. 

Protective gear: Consider using protective gear such as ankle braces or wrist guards, especially if you have a history of injuries or are participating in high-impact sports. These aids provide additional stability and protect vulnerable areas.

Taping or wrapping: If you have a previous injury or experience instability in your ankles or wrists, taping or wrapping them can offer extra support. Learn proper taping techniques from a healthcare professional or athletic trainer to ensure effective application.

This optional bandage is comfortable, breathable and supportive:https://www.nasalendotracheal.com/sale-20166335-elastic-medical-conflex-self-adhesive-wrap-bandage-light-cohesive-custom-logo-sport-bandages-with-cu.html

Rest and recovery: Allow your body sufficient time to rest and recover between sports activities. Overtraining and lack of adequate rest can

increase the risk of injuries. Incorporate rest days into your schedule and listen to your body if it signals fatigue or pain.

Maintain a healthy lifestyle: Follow a balanced diet, stay hydrated, and get enough sleep to support overall physical health. 

What to expect after a wrist or ankle sprain

After a wrist or ankle sprain occurs, the body’s natural healing process, also known as the inflammatory response, will kick in. In the sprained area, the inflammatory response causes the following:

1. Pain and sensitivity
2. Sensation of heat caused by increased blood flow
3. Swelling caused by fluid buildup
4. Restricted movement

When to get medical attention

While many wrist and ankle sprains can be treated at home, some need medical attention. Look out for the following red flags. They can serve as a guideline to help you determine if you need to visit your doctor:

Excessive swelling, bruising, difficulty moving, and/or severe pain during the first 3 days after the injury

Visit the ER. You may need an X-ray and additional medical care.

If you don’t have any improvement in 2 to 4 weeks (even if the pain was mild at first)

Visit your doctor

Wrist and ankle sprain care at home

If your wrist or ankle sprain passes the “red flag test” above, physicians recommend following the RICE protocol for sprain care at home. You can also take over-the-counter pain relievers such as ibuprofen or acetaminophen.

Note: Be sure to only take the recommended dose. Also, talk to your doctor first before taking OTC pain relievers if you have heart disease, high blood pressure, kidney disease, stomach ulcers, or internal bleeding.

RICE protocol

Rest: Stop any activity that causes pain in the injured area.

Ice: Apply ice or a cold pack (covered in a clean dish towel) immediately to the sprain for 10 to 20 minutes at a time, 3 times daily. This helps to reduce pain and swelling. After 48 to 72 hours, a heating pad may then be applied to the painful area as long as the swelling is gone. Heat helps to loosen stiffness.

Compression: For the wrist or ankle, you can use an elastic bandage, brace, or splint (all available from your local drugstore) to minimize swelling. Note: When using elastic bandages, be sure to not wrap the area too tightly, as that can actually worsen the swelling. If swelling persists after 72 hours, talk to your doctor.

Elevation: Prop up the injured area with pillows when you’re applying ice and whenever you’re sitting or lying down. Try to keep the sprained area either at the same level as your heart or above it. This helps to bring swelling down.