++ [ originally posted by Martin
] ++
The question is how do you heal an ankle permanently? And what do you do to make it stronger and prevent this from happening over and over?
The injury happened on Wednesday, but it's still sore.
hehe
then don't play for a while.
If you're built with thin/weak ankles, you can't do much about it except for maybe improve your diet. (like get enough vitamins and minirals to start).
To imporve your ankle, I've came across a site once (forgot to bookmark it though with some excersises and stretches to strengthen at least to the muscles around the ankle to lessen the chane of a strain.
As for heeling, I've read somewhere that omega-3 fatty acids (fount in tuna, trout and salmon) helps reduce the swelling and may help fix torn ligaments.
The key thing is to stop from playing soccer for a long time. Then, when you finally return, you should return gradually by first cylcing, then running, then light training, then full games.
...
Most people who play sports know the basic RICE treatment.
R: Rest -->
I: Ice --> Ice the sore area for no more than 15 minutes 3 times a day for 3 days.
C: Compression --> Wrap the sore irea tight (but not too tight where it blocks circulation)
E: Eleveation --> have your foot above your heart level so less blood would go to the foot. This will help reduce the soreness that may tamper with the joints' ability to stick back together agian.
After about 4 days, it's safe to start the warm treatment like rubbing your foot with warm olive oil and stuff like that.