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Ligament tear and ankle sprain
My ankle got twisted while playing basketball... For a week i thought that it was normal ankle sprain and did icing and applied volini.. But still pain was not consistent so i then consulted a doctor.. He told that it was the case of ligament tear and since the time for plaster was gone, he told me to wear ankle binder for 2 weeks and prescribed serra-d tablet for a week... Its been a while now but still there is swelling on the ankle and it pains when i rotate my ankle. What should i do?
⢠Downward dog yoga stretch
⢠Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day.
⢠Contrast bath---It is a form of treatment where a limb or the entire body is immersed in warm water followed by the immediate immersion of the limb or body in ice water. This procedure is repeated several times, alternating hot and cold. Note that the treatment should always end in the ice water, as heat will induce the body's inflammatory response, while cold helps to decrease inflammation.
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