How do I care for my ankle after exercise?

Here are some tips for caring for your ankle after exercise:

• Rest: Give your ankle time to recover after intense exercise. Avoid activities that put stress on the ankle until it feels better.

• Ice: Apply a cold pack or ice wrapped in a towel to the affected area for 15-20 minutes at a time, several times a day, to reduce inflammation and pain.

• Compression: Wrap the ankle with an elastic bandage or use a compression sock to help reduce swelling.

• Elevation: Keep your ankle elevated above the level of your heart as much as possible to help reduce swelling.

• Stretching: Gently stretch your ankle and the surrounding muscles to help increase flexibility and reduce tightness.

• Strengthening: Gradually build up strength in the ankle and surrounding muscles with exercises recommended by your doctor or physical therapist.

• Proper Footwear: Make sure you are wearing shoes that provide adequate support for your ankle and foot.

• Follow up with your doctor: If you experience severe pain, swelling, or difficulty bearing weight on your ankle, seek medical attention.

It's also important to listen to your body, if something hurts or doesn't feel right, don't push through the pain. Gradual progression and consistency in your exercises is key in the recovery and prevention of future ankle injuries.