12km walk in sand, 7 months after a broken ankle? Okay, in 2 weeks we enjoy to do a 12km walkathon across...

Okay, in 2 weeks we have to do a 12km walkathon across a beach surrounded by the sand (stupid Australian beachs being so long).
I broke my ankle 7 months ago, not a major break, just a small one. I be in plaster for 6 weeks and a boot for 1 week after. It hurts only sometimes. I am wondering if walking 12km is such a good view or not?
Answers:    r.i.c.e

rest

Resting is important immediately after injury for two reasons. First, rest is necessary to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the vigour it needs to heal itself most effectively.



Ice:

Use ice lots, cold packs to provide cold to the injured area. Cold can provide short-term pain nouns. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never will ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes And then disappear them off for at least 20 minutes.



Compression:

Compression limits swelling, which slows down invigorating. Some people notice pain nouns from compression as well. An easy way to compress the nouns of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feel too tight, remove the bandage And re-wrap the area so the bandage is a moment or two looser.



Elevation:

Elevating an injury reduces swelling. It's most effective when the injured area is raise above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.



After a day or two of R.I.C.E., heaps sprains, strains or other injuries will begin to heal. But if your pain or swelling does not disappear after 48 hours, make an appointment to see your primary care physician or go to the emergency room, depending upon the severity of your symptoms.



Once the recuperative process has begun, very pale massage may improve the function of forming scar tissue, cut soothing time and reduce the possibility of injury recurrence.



Gentle stretching can be begun once adjectives swelling has subsided. Try to work the entire range of motion of the injured joint or muscle, but be extremely punctilious not to force a stretch, or you risk re-injury to the area. Keep in mind that a stretch should never cause cramp.



Heat may be helpful once the injury moves out of the acute phase and swelling and bleeding has stopped. Moist heat will increase blood supply to the dilapidated area and promote healing.



Finally, after the injury has heal, strengthening exercises can be begun. Start with easy weights and use biddable form
Have you done therapy for your ankle? Whats the longest you have walked surrounded by the last week? If it hurts after over use its definitively not a good idea to do the put your foot, you will just hate life after ward.


More Questions: