Can Exercise After An Ankle Injury?
Night. So 4 days ago I fell down the stairs u0026amp; injured my ankle while tomorrow I have a sports test (squad, push up, throw down). I’m not worried about the test because I don’t think I use a lot of ankles, I worry when warming up because it usually does warm-up running, etc. which requires a lot of movement, especially since it hasn’t happened a week. After the injury, I did not do the first aid using ice, I continued my study in the usual course even though the road was uncomfortable and had to be tilted like a position when injured or slightly tiptoe (whichever is more comfortable depending). About 2 months ago I also experienced an injury same u0026amp; at that time I did not consult, only doing sklh activities for approximately 2 weeks, and after that the activities at home during school holidays (approximately 3 weeks) and then when entering after taking part in activities as usual. Compared to the previous 2 months, in my opinion this time it’s not that bad. At the moment the swelling is a little better, but it hasn’t been completely deflated. So can I take part in the sport? Thanks.
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Injury to the sprain is an ankle sprain when the ligaments that support the ankle bones are stretched or torn. Your handling at home is appropriate, where if an injury occurs, you can handle as much as four steps, i.e. resting from daily activities, compressing with compressed ankles. ice (ice), put pressure (compression), and lift the foot (elevation).
You are advised to rest the injured body part from activities that can burden the injured body position. For example, if you have an injury to the leg joint, avoid doing activities that are too heavy on the joints such as up and down stairs. Ice means to provide cooling so that inflammation is reduced. Injuries such as swelling and so can be given first aid in the form of ice or ice spray around the area of injury. Next is compression. Compression is a relief by clearing the injured area. Last elevation. Elevation in the form of putting injured body parts such as swelling in a higher area, for example on a pillow or blanket.
After the pain disappears or is greatly reduced and there is no swelling in the injured area, exercises can be done to restore joint space (Range of Motion Exercise). One example of range of motion exercise in joints is to make writing the Alphabet from AZ using sendiankle. Criteria for being able to do exercises Strengthening the joints is obtained after maximum joint space and there is no pain or swelling.
Someone who has an injury is actually more recommended to take a break and avoid physical activity that is too heavy. This is done to prevent the injury from getting worse and speed up healing. However, a person who has an injury is still allowed to exercise. The important thing is to exercise properly and protect the injured part until it is completely healed.
Before doing sports when injured, there are some things that must be considered, including:
Consult a doctor: Before you decide to return to routine exercise when injured, you must pocket the approval and recommendations of the doctor that you are allowed to exercise. The reason is, not all types of injuries are able to receive excess pressure which can aggravate the injury. understand your body's ability: Exercise when injury is permissible. But remember, understand your body's capacity, because only you are able to judge how long your body can last to exercise in an injury condition. Maintain body balance and flexibility: To avoid injuries that get worse, do the type of exercise that is lighter than your daily routine. The wrong type of exercise can make muscles more tense and cause continued injury. if you experience complaints that are getting worse and there is no improvement you can immediately consult a doctor for a direct examination, with a physical examination and can also be done a blood check, rongen photos, so that the doctor can give the right handler according to your condition
Thus the info I can give
hopefully can help you