Rehab training of the injury
Rehab 1 – Rehab 2 – Rehab 3 – Rehab 4
Be attentive to train the rest of your body, so you don’t lose your current mobility, stability and strength. So figure out what kind of workout you can do, and do your training accordingly to the level you have. Training of the rest of the body, accelerates the healing of your injury, because of increased nerve activity and the body’s circulation amongst other things.
Acute phase:
Pincjed ankle nerve should be treated as follows: You should start the acute phase from start, even if it has been 12 hours or more, before you get started.
0-5 min. (or as soon as possible after the injury has occurred.)
- Elevate the ankle above the heart.
- Apply compressed bandage if available or squeeze lightly with your hands around the ankle.
5 min – 40 min.
- Switch between 1 – Lying and making circular movements with the ankle to the pain threshold, and 2 – Standing and making shifts in weight, by applying weight on the injured ankle/foot and shifting it over to the healthy ankle/foot. This allows for fluids to leave the area and for the swelling to be minimal.
Rest of the day 1 & day 2:
- Keep a compressioning bandage on for the rest of the day. Don’t tighten it so much that your foot becomes numb.
- Lie down and make circular movements with your injured foot, as much as possible, but beneath the pain threshold.
- Lie down and make pump movements with your foot towards a pillow placed above head height, could be against a wall.
- Standing and making shifts in weight, by applying weight on the injured ankle/foot and shifting it over to the healthy ankle/foot.
- Walk normally on the injured foot, but stop at the pain threshold or if the swelling gets worse.
Sub acute phase:
Day 3-100
- Start ankle ligament rehab 1-4.
- Walk normally on the injured foot as long as there is no pain involved.
- Use supportive bandage, sports taping or elastic therapeutic tape (kinesio taping.)
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