Nowadays I am putting my weight more and I am suffering from ankle joint. So I thought it might be due to my over weight. So please I need suggestions to reduce my weight and ankle joint pain.
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Regular exercise and walkning.
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Wear good footwear. Walking 30 min per day. Do regular cardio exercises. Eat in short intervals and more of salad ,soup and juices. Do ankle stretching and strengthening exercises like up and down, rotations, stretching with cloth on ankle. Writing alphabet with ankle. Do hot fomentation and apply any pain killer gel. Don't sit or stand for long hours.
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Hello maam, you should have lose weight sensibly and for that you have to take proper diet. You should do exercise at least for an hour and eat more fruits and veggies with high protein food and drink good amount of water. And for customized diet plan, you can contact through Lybrate.
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Home treatments You may be able to treat mild sprains at home. Recommended home care treatments include: ?using elastic bandages (such as an ACE bandage) to wrap your ankle, but not too tightly ?wearing a brace to support your ankle ?using crutches, if needed ?elevating your foot with pillows as necessary to reduce swelling ?taking ibuprofen (such as Advil) or acetaminophen (such as Tylenol) to manage pain ?getting plenty of rest and not putting weight on your ankle It?s also helpful to apply ice to the injured area as soon as you can to reduce swelling. On the first day, you should apply ice every 20 to 30 minutes, three to four times per day. Afterward, apply ice every three to four hours for the next two days. Your doctor may tell you to stay off of your injured ankle until the pain subsides. For mild sprains, this may take a week to 10 days, while more severe sprains may take up to several weeks to heal. Shop for elastic bandages. How can I prevent an ankle sprain? You can lower your risk for future sprains by: ?wrapping the affected ankle in an elastic bandage ?wearing a brace, if necessary ?performing strengthening exercises ?avoiding high heels ?warming up before exercising ?wearing sturdy, quality footwear ?paying attention to surfaces you?re walking on ?slowing or stopping activities when you feel fatigued Call your doctor right away if you think you?ve sprained your ankle again. When left untreated, an ankle sprain can lead to long-term pain and instability in the ankle. Shop for ankle braces.
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