Exercises to strengthen ankle

Exercise 1

• Extend your leg
• Slowly point your toes forward
• Then slowly point your toes toward ceiling

Exercise 2

• Wrap a towel around the ball of your foot
• Straighten your leg
• Slowly pull the towel toward you
• Hold for 30 seconds, then release

Exercise 3

• Cross your legs with your injured leg on top
• Draw the alphabet in capital letters with you big toe

CheeseCake

Ingredients:
1 cup sweet biscuit crumbs
1/3 cup butter, melted
2 X 250 Cream Cheese, softened at room temperature
2 teaspoons gelatine dissolved in
¼ cup boiling water
1 X 400g can sweetened condensed milk
½ cup lemon juice
2 tablespoons grated lemon rind


Directions:
MIX biscuit crumbs with melted butter and press into base of a 20cm springform pan. Chill.

BEAT the cream cheese with an electric beater until smooth, mix in gelatine mixture, condensed milk, lemon juice and rind.

POUR onto crumb base and chill in refrigerator (2 - 3 hours or overnight). Top with a selection of fresh fruits and serve.

Serves 8.

Tip: 1 cup of biscuit crumbs equal approximately 10 sweet biscuits, crushed.

About ankle sprained...

What is an Ankle Sprain?
An ankle sprain is an injury to one or more ligaments in the ankle, usually on the outside of the ankle. Ligaments are bands of tissue—like rubber bands—that connect one bone to another and bind the joints together. In the ankle joint, ligaments provide stability by limiting side-to-side movement.

Some ankle sprains are much worse than others. The severity of an ankle sprain depends on whether the ligament is stretched, partially torn, or completely torn, as well as on the number of ligaments involved. Ankle sprains are not the same as strains, which affect muscles rather than ligaments.


How it happens?
Ankle sprains happen when the foot twists, rolls or turns beyond its normal motions. A great force is transmitted upon landing. You can sprain your ankle if the foot is planted unevenly on a surface, beyond the normal force of stepping. This causes the ligaments to stretch beyond their normal range in an abnormal position.


Ankle Sprain Treatment

THE MOST IMPORTANT INITIAL MANAGEMENT OF A SPRAIN IS,

R - rest (Rest your ankle by not walking on it.)

I - ice (Ice should be immediately applied. It keeps the swelling down. It can be used for 15 minutes to 20 minutes, three or four times daily. Combine ice with wrapping to decrease swelling, pain and dysfunction.)

C - compression (Compression dressings, bandages or ace-wraps immobilize and support the injured ankle.)

E - elevation (Elevate your ankle above your heart level for 48 hours.)

Many of the problems resulting from sprains are due to blood and edema in and around the ankle. Minimizing swelling helps the ankle heal faster. The RICE regimen facilitates this.

In the initial 24 hours, it is very important to avoid things which might increase swelling.

Avoid :-

1) hot showers
2) heat rubs (methylsalicylate counterirritants such as "Ben Gay", etc..
3) hot packs
4) drinking alcohol
5) aspirin - prolongs the clotting time of blood and may cause more bleeding into the ankle. (Tylenol or Ibuprofen may be taken to help with pain, but will not speed up the healing process)


How To Ice An Injury
Click here


Other related link:-
Family Doctor