Stay calm and recognize that you will recover. This will make the recovery process go more smoothly, and allow you more pleasure along the way. Recognize that you have an opportunity to organize your time and energy however you’d like to do so. Though it may seem forced, tell yourself that you have the freedom to choose how you’re going to benefit from (and enjoy!) your new found time. Try meditation, deep breathing, and practicing mindfulness to help you stay calm.
Stay calm and recognize that you will recover. This will make the recovery process go more smoothly, and allow you more pleasure along the way. Recognize that you have an opportunity to organize your time and energy however you’d like to do so. Though it may seem forced, tell yourself that you have the freedom to choose how you’re going to benefit from (and enjoy!) your new found time. Try meditation, deep breathing, and practicing mindfulness to help you stay calm.
Be sure to stretch after doing any kind of physical activity. [2] X Expert Source Catherine Cheung, DPMBoard Certified Podiatrist Expert Interview. 21 April 2020. You can do upper and lower body stretches while sitting.
Keep in mind that to be diagnosed with depression you have a to have at least one or two depressive symptoms ongoing for at least two weeks.
Alternatively, there are many high-quality learning opportunities you can access online, including free lectures from universities like MIT. [4] X Research source You can even learn specific and highly marketable skills like coding or photo editing online at no cost![5] X Research source Maybe it’s fall and you want to take a photography class, or perhaps it’s summer and you want to take a gardening class, either way this is great for self-improvement and personal growth.
R=Rest. Prop you ankle up on a pillow and rest. I= Ice. Ice for twenty min cycles. C= Compress. Compress the ankle with an elastic ankle wrap or compression stocking. E=Elevate. Elevate the foot and rest.
Undergo physical therapy with a professional if you feel especially weak or out of sorts. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Do not increase your physical activity without talking to your doctor or physical therapist first. Do not return to sports or long-term standing until you have full strength in your calf muscle and have full or nearly full range of motion in your ankle and foot.
You can buy vacuum attachments designed for this purpose, or simply try the attachments you may already have. You just need something of a seal between the vacuum hose and the wall of your cast.
You may actually need to increase your caloric intake. This may seem odd, since you’ll likely be more sedentary with a broken ankle. However, bone recovery processes sometimes lead to increased metabolic demand, so much so that your ideal caloric intake will be much higher than normal. If you’re your metabolic demand is not met by your caloric intake, your healing process may be slowed. Eat more protein. Research has indicated that even small increases in protein consumption will speed up your bone’s recovery process. Make sure you’re getting your nutrients. Zinc, calcium, copper, phosphorus, magnesium, and silicon are particularly important to bone health and recovery. Take your vitamins. In fact, step up your vitamin intake. Whereas protein and minerals provide the materials with which bones are rebuilt, vitamins make it happen. Vitamin C, vitamin D, vitamin K, and the B vitamins have been proven to play a role in this process.
Place your weight on your uninjured leg, and grip your crutches comfortably. Move each crutch forward simultaneously. Take care not to hit your injured ankle. Place the crutch about a foot in front of you, a bit wider apart than your shoulders. Lean your weight into the support of the crutches and step forward with your uninjured leg. The crutches will hold you during the step, until you land on the same leg you stepped forward with. Only your uninjured leg should ever touch the ground. Turn by pivoting on your good foot, and never let your injured ankle touch anything. Go slow! Repeat the process until you’ve arrived wherever you want to be.
Hold both crutches in the hand corresponding with the side of your body with an injured leg, putting your weight on your strong leg and weak-side crutch. (If you are unable to hold both crutches in one hand, set your strong-side crutch down within reach. ) Reach back with your free hand and grab something firmly attached to whatever you’re going to sit down on. Sit down slowly.
Hold both crutches in your hand that corresponds with the side of your body with the injured leg. (If unable to do so, set the crutch up in such a way that you will be able to easily reach it while maintaining stability once standing. ) Use your free hand to help push yourself from your seat as you stand up with your uninjured leg. Carefully balance on your strong, uninjured leg as you position a crutch in each hand.
Up: Step up with your strong leg first, then bring the crutches up at the same time, one in each arm, placing them on either side of your body. Down: Place your crutch ends on the next step down, one in each arm, a bit wider apart than your shoulders. Move your weak leg forward and down, without resting weight on it. Move your strong leg down last. With handrail: Hold the handrail with one hand if you feel more stable. Hold both crutches on your other side in your other hand. Go especially slow when you are on stairs, ramps, or uneven ground.
Use IcyHot only on the skin. Do not use IcyHot on your face or in your nether-regions. Do not touch those areas of your body when IcyHot is on your hands. Apply a thin layer to the uncomfortable area up to 4 times a day, but no more. Rub the ointment into your skin gently, but thoroughly. Wash your hands after applying this medication. Do not use IcyHot, Biofreeze, or Bengay on skin that is cut, scraped, sunburned, or otherwise injured. Do not use this medication in proximity to activities or environments that will increase your skin temperature. Since there are many products similar to IcyHot available at varied strengths, always read your medications’ labels and consult a doctor with any questions.
Aspirin (such as Bayer or Excedrin). Take 650mg (usually two pills) every fours, with food. Do not give aspirin to children. [15] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Naproxen sodium (Aleve). Take 400-440mg twice a day, with food. Do not take more than 500mg in one day. Talk to your doctor about Aleve for patients under 13. Ibuprofen (such as Advil or Motrin IB). Ibuprofen may be ideal for ankle injuries because it is both a pain medicine and an anti-inflammatory. [16] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source Take 200-400mg every 4-6 hours. Do not take more than 1,200mg in one day unless advised to do so by a doctor.
Are over 60 years old. Are pregnant or nursing. Drink three or more alcoholic beverages daily. Have liver, kidney, or heart disease. Are taking medication to thin the blood, for high blood pressure, or have other bleeding problems. If you’re already taking aspirin to help prevent blood clots, always take your aspirin 30 minutes before any other NSAID.
