At first, you should know that sprained ankle does not just happen to athletes! it can happen to anyone, but athletes are more likely to have it. Ankle sprains account for around 25% of all sports injuries. Risk factors There are factors that may increase the risk of sprained ankle, including: Playing sports. Walking or running on uneven surfaces. A prior ankle injury. Wearing high-heeled shoes. Exercising without warming up. Muscle tension. Stretching too much. Ankle sprain symptoms Symptoms of sprained ankle depend on the severity, symptoms may include: Pain around the ankle Swollen ankle Inability to bear weight on your ankle Having muscle spasms How is an ankle sprain diagnosed? The doctor will examine your ankle and may request an X-ray or other imaging tests to ensure that no bone fractures or other injuries have occurred. Sprained ankle treatment Most cases of ankle sprains recover within two weeks of following these tips: Rest for up to two weeks. Stop any exercise or activity and try not to bear any weight on your ankle. Applying an ice pack to your ankle every two to three hours. Support your ankle by wrapping a bandage around it. Raise your feet on a pillow. Avoid taking hot baths. Taking pain medications such as Paracetamol or applying ibuprofen gel to reduce swelling. Prevention Perform ankle strengthening exercises to maintain your muscles strong. Never skip warming up. Take care while walking on an even surface. Avoid muscle strain. Use lace-up ankle braces. Wear shoes that are appropriate for what you are going to do. Avoid wearing high-heeled shoes as much as possible. Complications Recurring sprains, not properly treating a sprained ankle, or resuming normal activities too soon after an injury might result in the following complications: Chronic ankle pain Chronic ankle joint damage Ankle Arthritis

Did you know that knee pain can happen without accident or injury?! Knee pain is a common complaint that can occur when doing simple activities such as getting up from a chair, walking, or climbing stairs. So, what causes knee pain? Your joints and tissues can tolerate certain amount of activity, and this amount varies depending on your health condition. For example, your tolerance can decrease significantly after a period of illness. However, you don’t have to experience pain at the time of the activity, but it can occur within 24 hours afterwards. Also, athletes who engage in sports that involve jumping or running are more likely to develop knee pain and problems, but some factors can increase the risk, such as: Being overweight. Overuse of the knee. Arthritis such as rheumatoid arthritis, osteoporosis, lupus, and gout. Infection in the bones of the knee or the knee joint. Aging Tips to help you treat knee pain In most cases, knee pain can be treated within a few days by following these tips: Avoid standing for long periods. Raise your knee as much as possible to reduce swelling. Wear an elastic bandage to provide support for your knee such as Incrediwear. Take an analgesic such as ibuprofen to relieve pain and swelling. Put a pillow under your knees or between your knees when sleeping. Before doing any sport or exercising, make sure that you can move properly and there is no swelling. Within the first 48 hours of the problem: Rest, however you should move your knee gently every hour for 10 to 20 seconds. Apply ice compress or ice in a washcloth for up to 15 minutes every two hours if you suffer from swelling or warmth. But after 48 hours: Try to use your knee more. Avoid violent sports or weight lifting. Do simple exercises to help relieve pain. When to see a podiatrist? You will need to visit Health and Style Medical Center if you: Cannot bear weight on your knee. Suffering from severe pain, even when you are not bearing weight on your knee. Cannot bend your knee. Notice redness, warmth, or severe swelling around your knee. Have pain, swelling, numbness, or tingling. Suffering from pain after 3 days of home therapy. Prevention of knee pain Warm-up before exercising. Do stretches when you finish exercising. Lose weight because every 0.5 kg of weight gain puts about 2.25 kg of additional pressure on your knee when going up and downstairs, and the amount of extra pressure is greater when jumping.