A sprained ankle is a very common phenomena seen in dancers. A wrong landing on heel is a result of a sudden shock caused at the ankle region. This leads to unbearable pain and immobilization. So, in this blog, let us know how to treat a sprained ankle especially for dancers.
How to treat an immediately caused ankle sprain?
Most of the doctors and physical therapists recommend instead popping pills and applying commercial gels and balms.
This is the easiest and effective approach to treat a sprained ankle is RICE- Rest, Ice, Compress, Elevate.
Rest – A good rest is highly important to recover an ankle sprain. One must rest for at least 48-72 hours after the sprain, and avoid any weight bearing activities.
Ice– Apply some Ice on the sprained area for 15-20 mins. This form of treatment is called cryotherapy. Non-freezing gel ICE packs are now easily available in the market. If not, some ice cubes wrapped in a napkin will also work. Before applying the ice, clean the affected area with a dry towel to avoid any type of interference between the skin and ice. Gently place the ice pack on the sprained area and keep it held using a velcro strap or a band to keep the ice in place. Stop the treatment once you see slight redness on the skin. Applying ice for a longer time can lead to tissue damage or ice burns. Repeat the same twice a day.
Compress– After any treatment if the ankle has sprain, it is best to tie a bandage on your ankle, whenever you tie bandage, here’s a tip, the pressure used to tie a bandage should be the maximum at the toes and minimum towards your leg. By doing this, the pain producing fluids are drained towards the lymphatic area, and swelling is reduced. Compression should not be too tight which can hamper the blood circulation.
Elevate– Place the foot elevated by using pillows or a rolled towel. This helps to reduce the swelling. The elevation should be above the level of heart.
How to Prevent a sprained ankle
A sprained ankle is the cause of a traumatic movement caused on the ball of heel leading to inflammation and pain. However, it is a sudden and spontaneous situation, it is highly important to take proper care to prevent such accidents.
- Always start your practice or riyaaz with a warm up and complete with a stretch. To understand the importance of Warm up and cool down I have written a separate blog. Here’s the link.
- Make sure your dance floor is plain and has little friction and is shock absorbent. A smooth floor is a major cause that can cause slippage.
- Hydration is the key to mobilise your bones and muscles.
- A proper diet is necessary to strengthen muscles and bones and avoid injuries.
- Make sure your footwear is comfortable and has a good cushion.
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