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Related: Culture Forums, Support ForumsHow do you treat a "rolled" ankle?
Rolled my ankle on a long walk downtown yesterday and it still hurts like a motherF* today. Luckily there is no swelling though it looks like some internal busing and I'm sure I probably pulled a tendon or muscle or two. I limp a bit and had to push off some planned hikes. Any ideas on how to get it to heal faster? I know people use ice for swelling but I've hear conflicting things about heat being good to.
NoOneMan
(4,795 posts)If you do, shoot the first dark person near you because you are scared of life-threatening injuries
Otherwise, rest, ice and elevation. Maybe take some pot or ibuprofen.
Still Sensible
(2,870 posts)20 minutes or so at a time.... is what I've been told.
elleng
(130,972 posts)and ice to reduce swelling, I think. This is NOT medical advice.
Good luck.
rainy
(6,092 posts)Then alternate ice and heat. A bag of frozen peas works great.
2theleft
(1,136 posts)Ace bandage wrap, not too tight..., rest, foot propped up, with ice on it. I think for the ice it's like 10 mins on, 10 off, or maybe it's 20...Do that many times a day. Sleep with your foot elevated if you can.
I do not think you use heat for that type of injury. The only time I've been given heat was with my back injury where the muscles were so constricted from the pain they couldn't get them to release.
If you damaged a tendon, you might need more treatment than that. Stay off of it as much as you can, be consistent with the ice, take an anti-inflammatory - advil/ibuprofen is what works best for me. If it's no better in a day or so, you probably need an x-ray to see what's going on.
Rest, rest, rest. I think that is actually the most important part.
Hugs to you - ankle/feet injuries hurt so much!
CaliforniaPeggy
(149,632 posts)I=Ice
C=compression
E=elevation
Get off your ankle, wrap it securely, apply some ice wrapped in a towel, and rest it!
Mainly let it rest. It will heal.
The more you walk around on it, the longer it will take to get better!
Good luck.
Aristus
(66,386 posts)you probably don't need an x-ray. Pick up an ACE wrap at a drug store; wrap your ankle snugly, but not tightly. Remember the word RICE; Rest, Ice, Compression, Elevation. The ACE wrap provides the compression; wear it during the day. Take it off at night and elevate your ankle.
2-3 times daily, "draw" the alphabet with your affected foot to keep the muscles supple.
If there's no improvement in approximately 10 days, see your medical provider.
petronius
(26,602 posts)Also known in the petronius household as ADPmA: Alcohol, DU, Pizza, more Alcohol. (OK, to be honest, that was today - and my ankles are fine...)
Do you have hiking poles? I have found them to be a huge help on backpacking trips, and even on long day hikes...
olddots
(10,237 posts)and too lazy to ask . Please don't use a heating pad ---please
Jenoch
(7,720 posts)You're kind of effed up now. I'd still ice it however.
Warpy
(111,273 posts)then ice for 48 hours (20 minutes on, 20 minutes off). Elevation and heat until it heals. Some people find wrapping it with an Ace wrap curtails the kind of motion that causes the most pain.
But get that Xray first, m'kay?
Locut0s
(6,154 posts)I'll be sure to do that. And elevation, and rest.
As for Xray I don't think I've done anything that bad to it. But if it lasts much longer I will, thanks.
TeamPooka
(24,229 posts)Be one on the couch while doing the RICE program.
LiberalEsto
(22,845 posts)You can get the gel in a toothpaste-like tube at Whole Foods, Vitamin shoppe, and GNC. I swear by it.
JustABozoOnThisBus
(23,350 posts)Lay on a couch, and every time you think you need to do something, ring the bell. Then your significant other or others will appear to get you a sandwich, change the channel on the tv, go for pizza, whatever you need.
You can milk this to the brink of being a total pain-in-the-butt.
Enjoy.
(kidding. see previous RICE advice)