Methods and remedies for minor foot injuries and sprains
If you are wondering how to treat a foot injury you have recently developed, you are not alone. With all the walking, running, jumping, climbing, standing and balancing we do on a day-to-day basis, our feet become a very vulnerable area of our bodies. Many doctors, podiatrists, have dedicated their entire careers to providing foot care.
While our feet must be resilient in order to take all of the daily use, they still need to be protected and made sure that the injury will not worsen. Read on to learn how to treat a foot injury so you can recover properly from it and can continue to use your feet the same as always.
How to Treat a Foot Injury with RICE.
RICE is an acronym that will help you easily remember the four major components you need to remember for how to treat a foot injury. The letters stand for Rest, Ice, Compression and Extension.
How to Treat a foot injury: R is for Rest.
If you don’t know how to treat a foot injury and don’t think you’ll remember the RICE acronym, you at least need to remember the first letter. When you develop an injury doing anything, you stop doing that activity until the injury subsides. Your feet however, are an essential body part in day-to-day life, and it is nearly impossible for anyone to completely stay off his or her foot. You should be sitting whenever possible, walking as lightly as you can and should be avoiding any activity that requires extra pressure on your feet such as dancing or playing sports.
How to Treat a foot injury: I is for Ice
Icing the foot will reduce swelling in the injured area and will offer some numbing pain relief. Try to ice your foot within 48 hours of the injury for maximum recovery potential. When determining how to treat a foot injury with ice, take into consideration where the injury is. A hard icepack might work just fine if you can balance it on your foot as you rest it, but a tightly packed bag of frozen peas will form to the foot, will stay in place and will remain cold without melting.
How to Treat a foot injury: C is for Compression
Your foot needs to be compressed with an ace bandage to reduce swelling and to improve the blood flow to the injured area, thus speeding up the recovery process. Some side benefits of compressing your injured foot with an ace bandage is that it protects the area from environmental factors and serves as a visual reminder that your foot is, in fact, injured. The bandage should be wrapped tight enough so it wont come loose throughout the day, but should not be so tight that it constricts blood flow. Pain is easy to ignore for some people so wrapping is also a clever way for these people to remind these people how to treat a foot injury properly.
How to Treat a foot injury: E is for Elevation
An important thing to remember when learning how to treat a foot injury is that free blood flow is very important for recovery. This is why you apply ice and slight compression to the injured area. To maximize blood flow to the injured area you should try to elevate your foot to the level of your heart. This can be easily done when relaxing on a couch with a chair and a few pillows in front of you. Sometimes an elevation to that extent isn’t always possible, but the more elevation you can achieve, the quicker you will recover. If you are at a desk job, try resting your leg on a chair so it is at least level with your hips.
While the RICE acronym is very helpful when remembering how to treat a minor foot injury, your injured foot may be worse than you think. If the RICE method does not offer you any improvements within a week, you should contact your local podiatrist. Your foot may be more than a twist or a sprain and should be X-rayed.