Que Hacer Cuando Te Tuerces El Empeine Del Pie
One of the most common injuries that can happen to anyone is a sprained ankle. It can happen while you're running, jumping, or simply walking on uneven ground. An ankle sprain occurs when the ligaments that hold the ankle bones together are stretched or torn. In this article, we'll discuss what to do when you sprain your ankle.
Rest and Ice
As soon as you feel the pain, stop any activity you're doing and rest your ankle. Try to keep it elevated to reduce swelling. Apply an ice pack or a bag of frozen vegetables wrapped in a towel to the affected area for 15-20 minutes every hour for the first 24-48 hours. This will help reduce pain and inflammation.
Compression
Wrap a compression bandage around your ankle to help reduce swelling. Start at the toes and wrap the bandage around your foot, then up your ankle and calf. Make sure the bandage is snug but not too tight. You should be able to wiggle your toes and move your foot. Leave the bandage on for 48-72 hours, or until the swelling goes down.
Elevation
Elevate your ankle above your heart to help reduce swelling. Lie down and place a pillow or two under your ankle. Keep your ankle elevated for at least 2-3 hours a day, or as much as possible.
Take Pain Medication
If the pain is too much to bear, take over-the-counter pain medication such as ibuprofen or acetaminophen. These medications will help reduce pain and inflammation.
Use Crutches
If you can't put any weight on your ankle, use crutches to move around. This will help prevent further injury and speed up the healing process. Make sure to use the crutches correctly by placing them under your arms and not in your armpits.
See a Doctor
If the pain and swelling don't go away after a few days, or if you can't put any weight on your ankle, see a doctor. You may need an X-ray to make sure there are no broken bones or other injuries. Your doctor may also recommend physical therapy to help you regain strength and flexibility in your ankle.
Conclusion
A sprained ankle can be painful and inconvenient, but with proper care and rest, you can speed up the healing process. Remember to rest, ice, compress, and elevate your ankle, take pain medication if needed, use crutches if you can't put any weight on your ankle, and see a doctor if the pain and swelling don't go away.