1. Stop Activity Immediately - Avoid walking or putting weight on the injured ankle. Continuing activity may worsen the tear. Sit or lie down and keep the ankle still. If you heard a “pop” sound or feel instability, the injury could be moderate to severe.
2. Follow the R.I.C.E. Method - The R.I.C.E. method is the first-line treatment: Avoid standing or walking unnecessarily. Apply ice for 15–20 minutes every 2–3 hours. Use a cloth between ice and skin to prevent frostbite. Wrap the ankle with an elastic bandage. Ensure it’s snug but not too tight (no numbness or tingling). Raise your ankle above heart level. This helps reduce swelling and throbbing.
3. Avoid Heat and Massage Initially - In the first 48 hours: Do not apply heat. Avoid alcohol consumption. Avoid deep massage. These can increase swelling and bleeding in the injured tissues.
4. Assess the Severity - You may have a severe ligament tear if you notice: Severe swelling and bruising, Inability to bear weight, Visible deformity, Instability when trying to stand. In such cases, seek medical attention immediately. An X-ray or MRI may be needed to rule out fractures or complete ligament rupture.
5. Use Support if Needed - Crutches to avoid weight-bearing, An ankle brace for stability, Anti-inflammatory medication (as advised by a doctor). If pain is severe or swelling doesn’t improve within 2–3 days, consult an orthopaedic specialist.
Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563
Phone - 67348168
Email - [email protected]
Visit - https://www.orthosports.com ...
