With high school football season entering its mid and latter stages, volleyball season in full swing, and basketball beginning, severe ankle injuries are undoubtedly on the rise. The worst can sideline your teen for a couple months. Most will put them out of action for at least a couple weeks.
In many cases, you simply can’t avoid the injury. All sports have their risks.
So if your son or daughter finds themselves on the wrong end of a severe ankle injury, here’s what they can do to speed up their recovery time:
Begin Rehab Exercises Soon After Your Injury
Try to walk or put weight on your foot. Don’t force yourself to go beyond your limits. Pushing yourself too hard could actually result in you reinjuring your ankle or even a more severe injury. Walk and put as much weight as you can on your foot without severe discomfort. Use your crutches to help you if it still causes pain.
While you have ice on your ankle, work on increasing your range of motion by tracing the entire alphabet with your toe. This gives you increased motion in all directions.
Slowly Return to Activity
As you regain confidence in your ankle, you can slowly return to the movements required by your sport. You can’t go full-speed immediately.
However, you can increase the weight you bear, the distance you go, and the speed you use. Some discomfort is okay. But if you’re in severe discomfort performing the movements, you’re pushing yourself too hard. Reduce your intensity slightly.
Use Prevention Exercises to Reduce Your Future Chance of Injury
With your body, an ounce of prevention is worth a pound of cure. NBA all-stars do many exercises to prevent injury to their ankles.
You can do these simple ones to reduce future risk of injury to either of your ankles:
If you follow those steps, not only will you have a fast recovery from your ankle injury, but you’ll also greatly reduce your future risk of a repeat one. And, these exercises work for teens and adults alike.