By Andre De Oliveira Rest Avoid putting weight on the affected ankle Try to move as little as possible for the first few days Use crutches or a cane if you have to walk or move Resting will allow time for healing and should stop any further damage being done to the foot or ankle ID: 1007318
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1. 5 tips to relieve Ankle and Foot pain!By Andre De Oliveira
2. Rest…Avoid putting weight on the affected ankle. Try to move as little as possible for the first few days. Use crutches or a cane if you have to walk or move.Resting will allow time for healing and should stop any further damage being done to the foot or ankle.
3. Ice!Ice therapy is one of the most useful home remedies for foot pain. Using ice can quickly reduce soreness, swelling and promote muscle health. Begin by putting a bag of ice on your ankle for at least 20 minutes at a time, with 90 minutes between icing sessions. Do this three to five times a day for 3 days after the injury. This helps reduce swelling and numb pain.Alternatively, fill a bucket with water, then add ice. Dip your feet into the bucket and relax. Don't leave your feet in the ice bath for longer than 20 minutes. Again, perform several short treatments for the best results.
4. Compression. Wrap your injured ankle with an elastic bandage, like an ACE bandage. Don’t wrap it so tightly that your ankle becomes numb or that your toes turn blueYou can use a crepe bandage, a simple elastic bandage, or anelasticated tubular bandage. It should be wrapped snugly around the affected area but it shouldn’tbe too tight
5. Elevation!Sometimes all you need is a little relaxation!Taking some time to elevate your fee will help reduce pressure throughout your legs. In most cases, elevating your legs feels pretty good immediately. The moment you lift your feet, blood is encouraged to flow within the veins of your legs. Maintaining an elevated position gives your feet a break for a few hours, and allows blood to move freely throughout the rest of the body.Aim to keep your ankle raised above heart level on a stack of pillows or other type of support structure.
6. Massage…Few things feel better than a good foot massage. If you want to try a massage to reduce foot pain, be sure to focus on trigger points. During the massage seek out tender spots in your feet and press on them, while gently stretching. These spots will feel like tight bands of tissue. Using oil for the massage will help encourage blood flow, stretch your muscles and increase flexibility.If you are suffering with ankle or foot pain we can help! Call us on: 0207 636 8845 to book a FREE 15 minute discovery session with one of our chartered Physiotherapist. We will be able to diagnose the issue during this session and start a treatment plan with you as soon as possible, to get you on your road to recovery!