Procedures
Whatever, the extent of your injury, most doctors recommend a regimen of rehabilitation therapy once the initial pain and swelling subside. This will strengthen muscles and tendons and prevent future injuries (the biggest risk for another ankle sprain is having had one already). While you can do exercise on your own (see below), you may prefer to work with a physiotherapist, who can offer a range of rehabilitative techniuques, including heat, electrical stimulation, ultrasound and massage.
Natural methods
Many people swear by the cream form of capsaicin, derived from hot chillies, for relieving the pain caused from mild strains and sprains. Capsaicin works by depleting the body's supply of substance P, a chemical component of nerve cells that normally transmits pain signals to the brain. Purchase a commercial product (sometimes called cayenne cream) and apply it three or four times a day for a few days after sustaining the injury. Arnica, made from the dried flower heads of the bright yellow Arnica montana species, is available as a gel or cream, which can be gently rubbed into your swollen ankle or painful muscle. Use it externally in moderate amounts but don't apply to it to broken skin, Bromelain, a digestive enzyme derived from the pineapple plant, also has a reputation for reducing, swelling, bruising and pain. Some studies indicate that it's as effective as NSAIDs. Take 500 mg three times a day between meals until you feel better.
EXERCISES FOR STRAINS, SPRAINS AND TENDONITIS
Exercises are key to treating strains and sprains and preventing future injuries. Once you've bought the swelling down and the pain isn't as acute, several weeks of rehabilitation may be needed--possibly longer if your injury is severe. Don't resume your pre-injury activities until your doctor or a physiotherapist gives you the green light. Starting up too soon can lead to re-injury or to chronic problems. The exercises that follow are fro ankle sprains, hamstring strains and a couple of forms of tendonitis. Ask your doctor or a physio about exercises for other injuries.
For hamstring strains Start with the standing stretch. Place the heel of your injured leg on a fat book, bend-over at the waist and lean forwards until you feel the stretch in your hamstring.
Don't force it; stretch gradually.
After warming up your muscle, you can advance to a prone knee bend. To do this, lie on your stomach with your legs straight out behind you. Pull the heel of your injured leg up towards your buttocks (using your hand to help, if necessary); hold briefly, then slowly release the leg back down to the floor. Work up to 3 sets of 10 knee bends each.
For ankle sprains Rehab can begin when swelling starts to subside and you can tolerate pressure on the ball of your foot. Before beginning any exercise, warm the ankle by soaking it in warm water (this makes the joint more flexible).
Start with the towel stretch sit with your injured leg out in front of you. Hold each end of a towel in your hands then loop the towel over the ball of your foot. Keeping your knee straight, pull the towel towards your body until you feed a gentle stretch in your call. Hold for 30 seconds, relax and repeat 3 times.
Once the swelling has gone down, try the alphabet range of motion exercise. Sit on the floor with your legs extended. Using the big toe of your injured leg as a pointer, trace the capital letters of the alphabet from A to Z (hold your big toe rigid to ensure that the motion comes from your ankle). Repeat once every hour while you're awake. You can also do this exercise while lying in bed with your foot propped up on a pillow.
For tendonitis
For Achilles tendonitis:
hamstring strains and Achilles tendonitis often go hand in hand. To stretch your Achilles tendon (the repolike tendon that connects the calf muscles to the heel), start with the same towel stretch described under 'For ankle sprains'. When, this exercise becomes too easy, try the planter fascia stretch: place the balls of your feet on the front edge of the first stair of a low staircase or on a fat book, toes facing slightly inwards. Reach for the floor with the heel of your injured leg. Once you feel a stretch in your arch, stop and hold the position for 30 seconds. Relax and then repeat 3 times.
For tennis elbow: this injury, which can just as easily result from housework as tennis, causes pain on the outside or inside of the forearm. To treat it try the wrist flexor stretch. extend your injured arm with your elbow straight and your palm down. With the other hand, grasp the palm and fingers of the extended hand and pull back until you feel a stretch in your forearm. Do this 10 times, holding 3 to 5 seconds each.
Whatever, the extent of your injury, most doctors recommend a regimen of rehabilitation therapy once the initial pain and swelling subside. This will strengthen muscles and tendons and prevent future injuries (the biggest risk for another ankle sprain is having had one already). While you can do exercise on your own (see below), you may prefer to work with a physiotherapist, who can offer a range of rehabilitative techniuques, including heat, electrical stimulation, ultrasound and massage.
Natural methods
Many people swear by the cream form of capsaicin, derived from hot chillies, for relieving the pain caused from mild strains and sprains. Capsaicin works by depleting the body's supply of substance P, a chemical component of nerve cells that normally transmits pain signals to the brain. Purchase a commercial product (sometimes called cayenne cream) and apply it three or four times a day for a few days after sustaining the injury. Arnica, made from the dried flower heads of the bright yellow Arnica montana species, is available as a gel or cream, which can be gently rubbed into your swollen ankle or painful muscle. Use it externally in moderate amounts but don't apply to it to broken skin, Bromelain, a digestive enzyme derived from the pineapple plant, also has a reputation for reducing, swelling, bruising and pain. Some studies indicate that it's as effective as NSAIDs. Take 500 mg three times a day between meals until you feel better.
EXERCISES FOR STRAINS, SPRAINS AND TENDONITIS
Exercises are key to treating strains and sprains and preventing future injuries. Once you've bought the swelling down and the pain isn't as acute, several weeks of rehabilitation may be needed--possibly longer if your injury is severe. Don't resume your pre-injury activities until your doctor or a physiotherapist gives you the green light. Starting up too soon can lead to re-injury or to chronic problems. The exercises that follow are fro ankle sprains, hamstring strains and a couple of forms of tendonitis. Ask your doctor or a physio about exercises for other injuries.
For hamstring strains Start with the standing stretch. Place the heel of your injured leg on a fat book, bend-over at the waist and lean forwards until you feel the stretch in your hamstring.
After warming up your muscle, you can advance to a prone knee bend. To do this, lie on your stomach with your legs straight out behind you. Pull the heel of your injured leg up towards your buttocks (using your hand to help, if necessary); hold briefly, then slowly release the leg back down to the floor. Work up to 3 sets of 10 knee bends each.
For ankle sprains Rehab can begin when swelling starts to subside and you can tolerate pressure on the ball of your foot. Before beginning any exercise, warm the ankle by soaking it in warm water (this makes the joint more flexible).
Start with the towel stretch sit with your injured leg out in front of you. Hold each end of a towel in your hands then loop the towel over the ball of your foot. Keeping your knee straight, pull the towel towards your body until you feed a gentle stretch in your call. Hold for 30 seconds, relax and repeat 3 times.
Once the swelling has gone down, try the alphabet range of motion exercise. Sit on the floor with your legs extended. Using the big toe of your injured leg as a pointer, trace the capital letters of the alphabet from A to Z (hold your big toe rigid to ensure that the motion comes from your ankle). Repeat once every hour while you're awake. You can also do this exercise while lying in bed with your foot propped up on a pillow.
For tendonitis
For Achilles tendonitis:
hamstring strains and Achilles tendonitis often go hand in hand. To stretch your Achilles tendon (the repolike tendon that connects the calf muscles to the heel), start with the same towel stretch described under 'For ankle sprains'. When, this exercise becomes too easy, try the planter fascia stretch: place the balls of your feet on the front edge of the first stair of a low staircase or on a fat book, toes facing slightly inwards. Reach for the floor with the heel of your injured leg. Once you feel a stretch in your arch, stop and hold the position for 30 seconds. Relax and then repeat 3 times.
For tennis elbow: this injury, which can just as easily result from housework as tennis, causes pain on the outside or inside of the forearm. To treat it try the wrist flexor stretch. extend your injured arm with your elbow straight and your palm down. With the other hand, grasp the palm and fingers of the extended hand and pull back until you feel a stretch in your forearm. Do this 10 times, holding 3 to 5 seconds each.
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