The P.R.I.C.E is right in keeping out ankle strain and sprain

The P.R.I.C.E is right!

When we walk, run and exercise, we rely heavily on our ankles for mobility. Hence, when we injure our ankles, it causes great discomfort and inconvenience.

Ankle strains and sprains are common injuries during walking or running. They can happen for a variety of reasons, from a broken high heel, to a slip and fall. The causes of ankle strains or sprains injury vary, whether environmental or mechanical. However, strains and sprains have different implications. A strain is an injury to a muscle in which the muscle tissues tear as a result of overstretching, also known as a pulled muscle. The equivalent injury to a ligament is a sprain. In summary, a strain is a muscle injury and a sprain is a ligament injury.

How can we treat these problems?

To relieve the pain and facilitate recovery, we apply these five steps commonly known as P.R.I.C.E

Protection      : Apply soft padding to minimize impact against objects.

Rest                : Rest is necessary to speed up healing and reduce the potential for re-injury

Ice                   : Apply ice to reduce swelling by reducing blood flow to the injury site. Never apply ice for more than 20 minutes at a time.

Compression            : Wrap the strained area to reduce swelling with soft-wrapped bandage. 

Elevation       : Keep the strained body part higher than your heart level. For example, putting your leg on a pillow when you lying down.

The ice and compression (cold compression therapy) will stop the pain and swelling while the injury stars to heal by itself. Controlling the inflammation is critical in the healing process, and the icing further restricts fluid flowing into the injured area as well as controlling pain.

Cold compression therapy wraps are useful way to combine icing and compression to stop swelling and pain.

If you still experience some discomfort and pain in your ankle, this method can speed up your recovery process. P.R.I.C.E is also effective for injuries at other part of your body.

Consult your medical consultants to understand more on these applications if in doubt.

 

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