Rolled your ankle? Ouch! What to do next.

It’s FALL! Or that’s what the calendar says. Here in Central Florida — we are still living in 90 degree weather. Nonetheless, September brings the excitement of fall and Halloween!

While putting up some Halloween decor with my littles, listening to Halloween jams, feeling calm and joyful - an interesting plot twist came about.

I was cleaning the front door on a 3 step ladder- you can’t have nice decor with dirty doors, am I right? Coming down from said ladder, I miscalculated my steps and skipped the last one. BOOM! 💥 Straight to the floor!

I felt a pop, extreme pain - then as most mothers- looked over and see my littles face in shock! “I’m ok!” I shout- while feeling incredible pain.

Leading me here — with my foot propped up, wrapped, writing this blog! 🙃

What to do if you’ve rolled ankle? Have no visible fracture, and are waiting to see the doc?

1. DO NOT - I repeat- DO NOT TRY TO WALK on it if it hurts to. Slide or crawl where you can get up and prop your foot up.

2. Lay down, and put your foot above your heart. Prop some pillow under your ankle and keep it up!

3. Immediately ICE- for the pain and because you can bet swelling is coming. Inflammation is a natural part of healing- so we want some inflammation. However, if it gets out of control, your pain will significantly increase.

   ICE 12-20 minutes at a time.

4. Wrap that baby up. If you happen to have an ace bandage around, try to wrap it or use a long sock if you don’t. Some compression is better than no compression. It should feel well supported and comfortable - not too tight. Or have a family or friend run out and get you an ace bandage. .

   (Pro Tip: when wrapping- start closer to the toes and work your way up to the ankle.)

5. Get yourself to a doc. If several days go by and there is severe pain, you‘re unable to bear weight and the swelling hasn’t improved- you may need some imaging. The last thing you need is to have an unknown fracture. Make sure you find out what the real injury is - so you and your physical therapist know how to proceed.

6. Find yourself an incredible concierge physical therapist in Central Florida. An orthopedic specialist will help you get back on your feet - and back to an active lifestyle. I know several great ones- if you need recommendations! 😃

Happy Fall!! 🍂 Stay active and stay safe! 🏃‍♀️💃🏋️