you have a minor injury, try home treatment measures to relieve pain, swelling,
Be sure to
remove all rings, anklets, or any other jewelry that goes around a leg or ankle. It
will be harder to remove the jewelry later if swelling
rest, ice, compression, and elevation (RICE) to relieve pain and swelling.
Clean a skin wound as soon as possible to help prevent infection, scarring, and tattooing of the skin from dirt left in the wound. The bacteria Pseudomonas is a common cause of infections when a puncture wound occurs through the sole of an athletic shoe.
If you have pain from blood under a nail, you can drain it to relieve the pain.
Walk or bear weight on your affected foot as
long as it is not painful. If it is painful and the pain continues, check your symptoms again.
Gently massage or rub the area to relieve pain and encourage
blood flow. Do not massage the injured area if it causes pain.
the first 48 hours after your injury, avoid things that might increase swelling
in the injured area, such as hot showers, hot tubs, hot packs, or alcoholic
After 48 to 72 hours, if your swelling is gone, apply
heat and begin gentle exercise to help restore and
maintain flexibility. Some experts recommend alternating between heat and cold
treatments (contrast baths).
Start exercises using the
MSA process (gentle exercise). MSA stands for movement, strength, and alternate
Movement. Resume a
full range of motion as soon as possible after an injury. After 24 to 48 hours
of rest, begin moving the injured area. Stop any activity if it causes pain, and
give the injured area more rest. Gentle stretching will prevent scar tissue
formation that may decrease movement.
Strength. As soon as the swelling is gone and range of motion is
restored, begin gradual efforts to strengthen the injured area.
Alternate activities. After the first few
days but while the injury is still healing, phase in regular exercise using
activities or sports that do not place a strain on the injured area. If certain
activities cause pain, stop doing those activities but continue doing your
gentle range-of-motion exercises right after your
injury while you have ice on your ankle. Perform a set of exercises by
repeating them 10 to 30 times. Do each set 3 to 5 times a day.