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Whether your foot twisted the wrong way while playing sports, you had a bad fall, or you just stepped incorrectly and rolled your ankle, the pain, swelling, and lack of mobility that come with a torn ligament can be frustrating, not least of all because it stops you from doing most daily tasks. If you're looking for the fastest way to heal a torn ankle ligament, here are three tips!
Fastest way to heal a torn ankle ligament
The standard recovery time for a torn ligament is between two to six weeks, depending on how severe it is. In a perfect world, we would all have the luxury to rest and recover from any injury, but the truth is that most of us need to keep working and exercising, and the inconvenience of a long recovery time can be too much.
We’ve put together this guide outlining three key ways to recover from a torn ankle ligament as quickly as possible so you can get back to the things that matter most.
Tip 1. Bracing and support
Wearing a support or brace to aid the recovery of a torn ankle ligament is one of the best ways to recover quickly and to minimise the risk of re-injury.
Bracing helps the healing process in the following ways:
- Medical-grade compression reduces swelling and oedema, allowing the muscles to engage and support the ligaments.
- Strapping stabilises the joint while allowing for reduced movement.
- A rigid support allows for full stability of the joint in more severe cases.
- Comfortable design and easy donning help make daily wear simple.
For a full guide on how to choose the right support for your tear, just visit here
Tip 2. Targeted exercise and stretches
Recovery doesn’t rely on rest and support alone; it also involves gradual exercise and stretching to keep the joint moving. By building strength and flexibility a little bit each day, you can cut down on recovery time and allow for more movement.
It’s important to be careful and not aggravate the injury. Focus on low-impact exercises and work alongside your physio or GP to support the ligaments.
Tip 3. Being consistent
This is arguably the most important part of a speedy recovery. Consistency in the management of an injury is the best way to ensure that your recovery moves along quickly and effectively.
Here are some tips on how to keep consistent in recovery:
Stretch daily: Don’t push yourself with big workouts; do a little bit each day, pushing just a bit further each time, but being sure not to aggravate the injury.
Bracing/Support: Whether you bandage the ankle or wear a brace, it needs to be worn every day to minimise the weight being borne on the foot.
Rest: Make sure you keep the foot rested when you’re not exercising it. Keep it elevated when possible, perform tasks seated when you can, and don't push yourself even when the pain starts to go away.
