Strains are injuries caused by excessive stretching of the muscles or tendons (which attach the muscles to the bones). Sprains result from the stretching or partial tearing of the ligaments that link the bones. Teenagers are more likely than younger children to experience sprains and strains.
Ankle sprains are frequent backcountry injuries. Most of the time, rolling the foot inside while walking or jumping on an uneven surface injures the ligaments outside the ankle joint. To get more information, consult with Alamo Heights high ankle sprain.
Follow The RICE Method
- Rest
Avoid doing things that hurt, itch, or make you uncomfortable. Resting reduces pressure on an injured joint and helps prevent additional harm. You might need to use crutches if your doctor advises not putting any weight on the affected area for 48 to 72 hours. An initial brace or splint may also be beneficial. Do not stop doing anything, though.
You might need to use crutches if your doctor advises not putting any weight on the affected area for 48 to 72 hours. An initial brace or splint may also be beneficial. Gentle range-of-motion activities should be maintained when the pain has gone away.
- Ice
While you are awake, apply an ice pack or take an ice bath for 15 to 20 minutes right away, then repeat every two to three hours. Before applying ice, see your doctor if you have diabetes, vascular disease, or impaired feelings. Ice lessens pain and minimizes swelling. If you do not have ice or a quick ice pack in the wilderness, consider other resources you can employ, such as snow or a mountain stream. Put a wet cloth between the skin and the ice pack.
- Compression
Compress the ankle. You can do this by using an elastic bandage until the swelling subsides. Make sure you are not wrapping up too tight. This is because wrapping up tightly can restrict your blood flow. At the end that is furthest from your heart, start wrapping. The best compression sleeves or wraps are those composed of neoprene or elastic. Work your way up to just above the wounded area, starting at the very bottom, at the toes. The bandage should be as tight as possible without obstructing blood flow. A pressure bandage should be used continuously for the first two to three days.
- Elevation
Elevate your ankle above the level of your heart to reduce the swelling. By removing extra fluid, gravity reduces swelling. Elevate the injured limb above your heart to lessen or prevent swelling. This is especially crucial in the early hours, but for the first 24 hours, it is essential to keep it up as much as you can.
