The R.i.c.e. Method Perfect For Treating Ankle Ligament Injury

Ankle ligament injury, sprained ankle, twisted ankle it may come in different names

, but no matter what you call it, there is only one proven and tested method to treat it, the R.I.C.E. method. This method is used not only in the Western World but also in Asian countries such as China. Some say its too traditional and that there are modern ways that are more effective than it, nevertheless, most people still use it simply because it is easy, cheap and most of all, effective.

If you are wondering what the first letter stands for, it actually means rest. Rest is essential no matter what kind of injury you acquire. An ankle ligament injury usually involves the stretching or the tearing of the ligaments in one of the ankles. Without adequate rest, the process for the healing of these wounded ligaments may be thwarted or worse, the injury may get more severe. Resting the affected ankle is important as it promotes faster recovery.

Icing the injured ankle is also important during the rest period. This method works by stopping the blood vessels from releasing fluids to the tissues near the area of the injury. Simply get an ice bag and apply it on the injured area. The cold temperature will help tighten blood vessels, not only reducing fluid buildup but inflammation and swelling as well.

The ice treatment may be an effective method in reducing swelling and pain, but it is usually not enough. For best results, the third step is suggested, which is cold compression. Cold compression works similarly to ice treatment, aside from the fact that you are going to wrap the ice around the affected area. This method is more efficient since it helps reduce the amount of both major and minor injury in the area.

The finishing step is elevation. This step works simply by lifting your injured leg and letting it lean against a wall or a chair, providing that it is elevated higher than the level of the heart. This is obviously designed to reduce the flow of blood into the legs directly to the ankles. Let your leg stay this way until 10 minutes is over or until you feel it getting a little bit numb.

Performing some light exercises for your leg can help hasten the recovery and prepare it in case you decide to fully engage in any kind of physical activity once again. Some people may get well from ankle ligament injury after only a few days. Others may have to wait a little longer especially if the injury is a major one. Always practice precaution in sports since ankle injuries have a tendency to reoccur.

by: Amy Chan

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