Sprain

The most important thing when treating a sprain in the acute stage is supporting the affected area to prevent second degree injury and close attention in this period needs to be paid to the swelling situation.

In the 48 hours after injury it is recommended that cold compresses are the main treatment method to stimulate circulation, reduce swelling and pain.

You can also receive physical therapy at a hospital or clinic and, as well as basic instrument therapy (such as TENS and IFC,) you can also choose to apply Kinesio taping. (see Pic. 1)

Pic. 1 Ankle sprain- Kinesio taping

When pain eases and the swelling goes down you can begin to do muscle stamina and proprioception training. We suggest that muscle stamina training starts without any weight, as shown in Pic. 2,

With the foot pointing up, tread down and move the foot right and left. To begin with, do each movement in sequence 15 times without causing pain. We also suggest that a cold compress is applied after each training session.

Then, gradual ly add five repetitions of each movement every session. When you no longer feel any pain when walking you can begin training with weights, using your own bodyweight as shown in Pic.3.

 Pic . 2  None weighted  training

Pic. 3 Weighted training
 

( Edit by VICTOR Badminton )