How to get your sprain to heal as soon as possible (and well)
If you are one of many people who at the end of last year set a goal to play sports for too long idle, you should be careful. The sprains are just around the corner and, In less than a second, you see yourself on the floor without stopping to regret it. Obviously, injuries are more frequent if you are not used to physical exercise. And even more so if you also go crazy in the race, without performing the warm-ups corresponding to each activity.
Anyway, if it happened to you or you are afraid of it happening, don't worry: it would be much worse a break. In a few days you'll be like new but keep in mind that you should see a doctor as soon as possible to rule out that the blow has produced more than a sprain. You do not need to exercise to suffer one, so if you lead a sedentary lifestyle you are not without risk.
To make the exercise more effective and in case you don't have seriousness, some physiotherapists recommend putting on resistance bands
The most common are those of the ankles, so they will be the ones we will focus on. Specifically, it involves excessive stretching or ligament tear that help support the joint, in which the bones of the tibia, the fibula and the talus. Sprains also depend on the severity they have. In some cases they only stretch until they partially break, and in others there is a total rupture of the ligament.
The way to treat a sprain depends on the severity And what are the symptoms? If you have been lucky and the pain is more or less bearable, you can support a minimum weight on the joint or it is not very swollen, read carefully. The men's magazine 'Men's Health' has gathered four very simple exercises to do when you suffer one of them, specifically in the ankle, the most common, and have the desire to do everything in your power to recover as soon as possible.
As the name implies, it is about drawing the letters of the alphabet in the air with your ankle while lying on your back. The most important thing is to keep your knee still and, slowly, mark the well-defined letters, as if your fingers were a pen that writes on an imaginary board.
If the injury is severe, it can be very painful to perform, so be careful. It is done through four steps: plant bending (raising the foot in the air and aiming forward with the sole of the foot), dorsiflexion (flex slightly up and down), "dislike"(turn outwards) e investment (forward and backward, that is, towards the big toe).
Rachel Tavel, a physiotherapist consulted by the magazine advises putting a resistance band on each ankle and performing two to three sets of 15 repetitions each. Remember that if the injury is very serious, you will not be able to do any of this and it would be best to go to the emergency room.
If the previous movement was sideways, now it is about raising the heel in a sitting position. With your feet flat on the floor, press the front of your feet so that your heels are raised from the floor. Repeat it 20 times in a row. If you don't feel pain, try doing it with both legs at the same time.
Balance on one leg
It's about putting into practice the popular game of holding to "lame leg". Obviously, this last exercise should only be done if you have successfully passed the other three and have not felt too much pain. When you can take 30 to 60 seconds without much trouble, try to throw a ball in front and hold you. Injuries need their recovery time and do not have excessive tread for go back to the streets (and never better).