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This is very general advice, as I can't really see how bad or not your injury is. Here are a couple of things to try... After a sprain or dislocation, all of those ligaments are stretched out and not as strong as they once were. (Strain refers to a muscle, but is very similar concept.) Your joint is not as strong as it was…
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Compression socks. You can get them at a nursing uniform store or order them online. I'm sure if you checked Amazon.com they would have something. Also, watch your sodium intake. It has a minor effect on swelling, but it may be enough to make a difference.
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Like any other muscle injury, avoid heat for the first 48 hours. Ice (20 mins on, 20 mins off), ibuprofen600- 800mg every 8 hours, drink lots of water. Tomorrow be nice to your body, gentle movements, avoid resistance training, only stretch after a proper warm up. Jennie, RN-BSN (one step away from being a personal trainer…
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LOVE that class! great job!
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ice them down and stay off your feet... try water aerobics or better yet... deep water aerobics! light to no impact and a great work out!
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Check your workouts. Instead of doing 30 minutes on the treadmill at an even pace, mix up the intensity by changing the incline and speed. Same with strength training... trying doing ladders or pyramids. Start at a high weight and do two more sets at lower weights. Or just switch it up totally and do something different…
