Rehabilitate sprained ankle?
98278
RICE will help you recover more quickly.\nR= rest the ankle. Don't attempt any rehabilitative exercises just yet if it still hurts\nI= Ice packs will lessen the swelling and help you recover faster\nC= Compression. If you must move about, wrap your ankle snugly with a brace\nE= Elevation. Put your ankle on a pillow or something similiar to raise it above the rest of your body. This prevents the ankle from swelling as you sleep.\n\nOnce the ankle is 100%, start with light jogging before anything adventurous like basketball or tennis. There are specific exercises using balancing platforms and other fancy stuff that aim for the muscles in and around the ankle but these are hard to find unless you have assess to a centre for physiotherapy.
89613
Rest. Sometimes taking it easy a day or two can help with recovery.\n\nApply ice if it gets very painful. This helps keep any inflamation down.\n \nPerform rehabilitation exercises (low-impact) regularly. Swimming and cycling are excellent activities for an individual with shin splints. Try to avoid excessive impact while recovering.\n\nWear shock absorbing insoles in shoes. This can prove helpful when getting back to a running routine if the shin splints still hurt.\n\nI know what you're going through...shin splints are a pain. x.x Hope these help.
362394
Not much really. And this is one thing where you don't want anonymous internet advise. Take it up with a physical therapist. A therapist can also recommend exercises to train the knee specifically for a better recovery. \n\nThe recovery process can take many months, and even then there's stuff like skiing that you don't want to do without a good brace.
1159741
Have you gone to a doctor yet?  It might be a sprain or a strain.  That can take anywhere from a few weeks to a year to heal.  I would stay off of it, and use ice if it starts to hurt too badly.  20 minutes with the ice, and 1 hour without it.  Do not keep the ice on for too long, because that can cause damage in and of itself.  I hope you heal up soon, babe!
696859
RICE: Rest, Ice, Compression, Elevation.  In other words:  don't use the ankle-let it rest & heal; apply ice several times a day; wrap it in an ace bandage or ankle immobilizer & keep it elevated.  \nThe amount of time to heal depends on how badly it was sprained.  It can take anywhere from a few days to several weeks.
250886
You probably have a weak ankle.  It's not good to keep letting it give out like that.  Go to your doctor.  He'll probably give you a script for physical therapy.  With one or two visits to the PT you will be able to learn the exercises you need to know to strengthen your ankle.  You may need to wear a support when you strenuously exercise on it.
975585
Yes, you will be able to run again. Just make sure you go to physical therapy and do all the exercises they give you and your ankle should be close to what it was before it was broken. One big warning though, in colder weather or stormy weather it might ache.
483868
Depends on what you did to your knee that caused the pain- and you call a doctor for an evaluation, because many things can have gone amok:)  If the pain is acute, go to an Emergency Room.\n\nFirstly, if you inured it, the rule of thumb is RICE\n\n    *  Rest: Resting is important immediately after injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal itself most effectively.\n    * Ice: Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes and then leave them off for at least 20 minutes. (Read The Proper Use of ICE).\n    * Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.\n    * Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows. \n\nAfter a day or two of R.I.C.E., many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your primary care physician or go to the emergency room, depending upon the severity of your symptoms.\n\nOnce the healing process has begun, very light massage may improve the function of forming scar tissue, cut healing time and reduce the possibility of injury recurrence.\n\nGentle stretching can be begun once all swelling has subsided. Try to work the entire range of motion of the injured joint or muscle, but be extremely careful not to force a stretch, or you risk re-injury to the area. Keep in mind that a stretch should never cause pain. For proper stretching technique, review Flexibility Exercises.\n\nHeat may be helpful once the injury moves out of the acute phase and swelling and bleeding has stopped. Moist heat will increase blood supply to the damaged area and promote healing.\n\nFinally, after the injury has healed, strengthening exercises can be begun. Start with easy weights and use good form. See Strengthening Exercises.
100476
in your ankle or your shin[s]?\n\nif it's your shins [which are right above your ankle], then you've got shin splints. \n\nbest treatment for shin splints: ice it, and stretch the muscles there. if you've got a friend or family member who can help you, ask them to help you stretch your shins out.\n\nbasically, have them pull or push your feet in the opposite direction that you are pulling or pushing.\n\n[1] sit down with your legs in front of you. \n[2] have someone pull your feet towards themselves as you pull your feet towards yourself. [about 20 seconds]\n[3] have someone push your feet towards you as you push your feet towards them. [about 20 seconds]\n[4] have someone pull your feet outwards [toward the ground] as you try to keep them together. [about 20 seconds]\n[5] have someone push  your feet together as you try to pull them outwards [toward the ground]. [about 20 seconds]\n\nrepeat these exercises often, and make sure to ice!\n\noh, and make sure you've got the right kind of shoes for your sport/activity. in this case, make sure you have running shoes.
911850
Hello,\nThe fastest way is to have the operation  done arthroscopically and start an accelerated rehabilition programme under the supervision of a qualified physiotherapist.
970460
Hi well i actually done the same thing about 7 years ago while holding my daughter.I tore the lateral main ligament straight off my ankle.I was in a cast for 6 wks,came out that didnt help.Had physio for 3 mths thats didnt help.My foot was still giving away a lot by now so i was put on the waiting list for a operation.It involved stapling the main ligament bck on to my lateral side off my ankle,a cast for 6 wks,physio after.7 years on i dodnt really have no problems at all with my ankle,i get some aching in that area thats all.The consultant may want to do some sort off operation on your foot,as once you have torn your ligaments and you ankle is giving away the only option is a operation,i went through it all and nothing helped part from surgery.Good Luck anyway.
351986
Practice and use ankle weights
123329
I have had more than my share of sprains, twists, and breaks in my feet.  First, you must immobilize the toe. Put a little gauze on each side of the affected toe, then wrap it in (prefferably) paper tape to each toe beside it.  You should now have three wrapped toes.  The sore one in the middle.  Lastly, (and what helped me the most) see if you can get some prescription strength motrin from your doctor.  If you can't, then buy the strongest over the counter motrin you can find.  This is what will really make it better, in a hurry.  not kidding! good luck.
247612
If you hurt it somehow and it is swollen then you might have broke your ankle but if you can walk on it good then take you some Mortin that should help
149785
RICE approach:\n\nRest--You may need to rest your ankle, either completely or partly, depending on how serious your sprain is. Use crutches for as long as it hurts you to stand on your foot. \n\nIce--Using ice packs, ice slush baths or ice massages can decrease the swelling, pain, bruising and muscle spasms. Keep using ice for up to 3 days after the injury. \n\nCompression--Wrapping your ankle may be the best way to avoid swelling and bruising. You'll probably need to keep your ankle wrapped for 1 or 2 days after the injury and perhaps for up to a week or more. \n\nElevation--Raising your ankle to or above the level of your heart will help prevent the swelling from getting worse and will help reduce bruising. Try to keep your ankle elevated for about 2 to 3 hours a day if possible. \n\nWhat is the best way to use ice?\nPutting ice on your ankle can be very helpful, but you also need to be careful. The cold can damage nerves if the ice is left in place too long. \n\nIce can be left on your ankle for up to 20 minutes at a time. When your skin feels numb, it's time to remove the ice. Use ice treatments every 2 to 4 hours for the first 3 days after your injury. Ice treatments can consist of ice packs, ice slush baths or ice massages. \n\nTo use ice packs, partly fill a plastic bag with crushed ice. Wrap a thin, wet cloth around your injury. Place the ice pack over this and then wrap an elastic bandage around the ice pack to hold it in place. \n\nFor ice slush baths, fill a large bucket with water and ice. Place your ankle in the bucket until the skin gets numb.\n\nIce massages can work well for small areas. Freeze water in 4- to 8-ounce styrofoam (coffee) cups. Tear the top part of the cup away from the ice. Hold the covered end and slowly rub the ice over the sprained area with a circular motion. Don't hold the ice on one spot for more than 30 seconds.
286065
Try pliometrics. Lunges work too. Jumping rope and anything that can make your muscles think they have to work harder than they do. Figuratively speaking of course. Try tying a piece of surgical tubing to your ankle and anchor it somewhere. Make sure it is resistant enough and do high-knee type steps.
778787
Hard work. The PT told you correctly. Listen to them and do the exercises they tell you to do at home. You could even try upping the amount a reasonable sum to expedite your healing. Be careful not to over do it are you will be right back in the hospital repairing the same injury.