Ankle – Foot

If you injur your ankle (or wrist) while playing in Hoopfest stop by any first aide tent and follow these simple steps to speed recovery and limit re-injury.  Just remember to use the R.I.C.E. principles: R:  Rest the area by limiting weight bearing for 24 to 48 hours.  If you can’t walk without pain then crutches may be required. I:  Apply ice to the area for 20 min as soon as possible. Repeat every 1 to 2 hours while awake for the first 24-48 hours.  Do not ice longer than 20 min at one time. C:  Apply a compression bandage to help limit swelling ... read more »

If you are going to participate in Hoopfest this year you might want to do these simple steps to help prevent ankle injuries.  Work on balance by standing on each leg for 5 min every day.  This study was done by the Nicholas Institute of Sports Medicine and Athletic Trauma. If you have a history of ankle injuries then taping or bracing has been shown to reduce the incident of reinjury. Strengthening exercises that challenge the ankle in weight bearing such as jumping rope or jumping on a trampoline.  This works on balance and strengthening simultaneously.  Work up to 6- 8 min on ... read more »

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