General tips- Swollen Ankles

Heavy Sprain/Strain

1. Avoid HARM in first 48 hours:

Heat – avoids hot baths saunas or heat packs.
Alcohol – avoid drinking alcohol as this increase the risk of swelling and bleeding
Running – or any other form of exercise
Massage – avoid prolonged massages as this will increase the risk of swelling and bleeding.

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Heavy or light Sprain/Strains

2. PRICE therapy

P: Protection- Protect the injured area from further injury by using a support.

R: Rest: the injured area for first 48 hours (2 days)

I: Ice: Wrap frozen peas/vegetables packet in a towel and apply for a duration of 15 mins every two to three hours for first 48-72 hrs (2-3 days) or one can use a cold compress (those sensitive to temperature change should not use it) or cold medicinal product (freeze spray or patch) if suitable.

C: Compress the area.

E: Elevate: Keep the injured area raised above heart level (use pillows/cushions where possible).

After 48 hours

• One can try to move injured area to the best they can (early movement is important even if restricted).
• If not possible don’t force yourself (see a medical doctor for further advice).
• Don’t rest your muscles for too long as this can cause stiffness and weakness, start with light stretching as soon as possible and slowly increase ones level of activity i.e rotate your ankles and/or ankle stretches.

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• Put your legs on pillows to raise them above your heart while lying down.
• Put phone books or bricks under the foot of your bed to elevate your legs and feet at night
• Exercise your legs. This helps pump fluid from your legs back to your heart.
• Drink eight to 10 glasses of water daily, it helps your kidneys (unless your medical doctor says otherwise) and in turn helps to bring down swelling. Drinking less actually promotes swelling.
• Reduce your salt intake (talk to your medical doctor first if have low blood pressure or have a low sodium condition)
• When travelling, take breaks often to stand up and move around to improve circulation.
• Avoid long periods of sitting
• Take a short walk every hour or get some gentle exercise, like walking, to improve your blood flow
• Lose weight if you are overweight (weight slows circulation and puts pressure on your veins)
• Stop smoking
• Cut down alcohol intake
• Soak your feet and ankles for 15 to 20 minutes in a cool bath filled with Epsom salt to relieve swelling-associated pain. If you have diabetic neuropathy in your feet, check the water with your hands first to avoid exposing your feet to extreme temperatures
• Consider magnesium (talk to your medical doctor first if have a heart condition or kidney condition)
• Never stop taking any medicines you think may be causing swelling without first talking to your health care provider.
• Review your medications with your doctor to see if any of them contribute to swelling.
• Avoid wearing tight clothing or garters around your thigh and legs, avoid wearing tight shoes.
• Wear comfortable shoes (wear wide, comfortable shoes with a low heel and soft sole)
• Wash, dry and moisturise your feet to avoid infections.
• Decrease stress to injured area, consider (once swelling has gone down):

• • Aromatherapy
  • Pilates
  • Tai-Chi
  • Yoga
  • Acupuncture therapy

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Foot care Patient Advice (especially diabetics or with poor foot circulation

• Look at feet each day. If you are not able to check if someone else can, particularly if you have reduced sensation in feet.
• If you get a cut, bruises, redness, blister bleeding; please see your medical doctor, in the meantime cover it up with a clean dry dressing.
• If you have dry skin, use a moisturising cream or oil but do not use between toes (one may have athletes foot or be at risk).
• Cut your nails along curvature with toe nail clippers, not straight across. Do not damage your skin.
• Wash feet regularly everyday in warm soapy (anti-bacterial soap) water especially between toes and ‘pat dry’ thoroughly.
• Try to avoid foot burns:

• • Check bath temperature with hand before you put your feet in.
  • Keep your feet away from hot objects e.g. hot water bottles, electric blankets, close to fire, hearers
  • Avoid slip on shoes
  • Avoid top flat shoes, pointy shoes (have broad front with room for toes, sandals and flip flops that cause rubbing).
  • Always feel inside shoes for stones or rough edges before you put them on.
  • Always wear comfortable low heel shoes/trainers, (heels too low can strain the foot arch, cause sore and cracked heels)
  • Make sure they fit well (comfortable fastening, liner and buckles to prevent rubbing otherwise can get blisters). Take into account any corns, bunions, awkward shape. (If have no choice, consider specially fitted shoes to take account of bunions, corns deformities)
  • When buying new shoes, wear your usual socks.
  • Gradually break in new shoes.

• Always wear comfortable socks (not too tight) with footwear. Socks protect you from a rubbing shoe.
• Do not walk bare foot anywhere. One may damage their feet.
• Rotate ones ankles move feet up and down and do regular feet exercise to improve suppleness and blood circulation.

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Natural treatments and tips (DR Axe)