Twisted Ankle First Aid Care [Causes & Best Treatment]

Twisted Ankle First Aid Care:

Learn how to take care of a twisted ankle that is keeping you from running and exercising!

 What Is A Twisted Ankle?

It can occur when your foot turns inward, and the ligaments and muscles on the outside of your foot are injured.

• Most common ankle injury.
• It can take days to months to heal, depending on severity.
• Can cause ankle instability during standing & athletics.
• It can be treated much faster with immediate first aid treatment.

Symptoms Of A Twisted Ankle:

Initially, inflammation will occur in the area. This will lead to vessels leaking fluid & white blood cells into the area. The ankle will swell in about 20-30 minutes.

• Ankle Pain, mostly on the outside.
• Swelling, warmth & redness.
• Increase in the fluid.
• Decrease in joint mobility.

Twisted Ankle First Aid Care:

1) Grade 1 Sprain: Stretching of the ligaments.

This is a very mild sprain that should only take 3-5 days or up to 2-3 weeks to get better.

• The difference in time has to do with how you treat the twisted ankle.
• If there is initial first aid within minutes to hours, the healing time can greatly decrease.

Recovery Time: 3 days – 2 weeks!

• Improve this but using with rest, ice, compression & elevation!

Grade 1 Treatment:

A) Ice The Ankle:

• This is most beneficial directly after the injury.
• Icing 2-3x per day for about 15-20 minutes will decrease the flow of inflammatory cells into the muscle.
• Afterward, the arteries will vasodilate, further flushing out inflammatory cells from the region.
• Ice has deeper penetrating power than heat.
• Do not use heat immediately after the injury!

B)Elevation:

• If possible, elevate your leg while watching TV.
• This will prevent as many inflammatory cells from reaching your ankle.
• It will also drastically decrease the swelling.

C)Compression:

• It will increase the backflow of venous blood and help flush out inflammatory cells.
• Use an ACE bandage or any other type of compression wrap.
• It should not be so tight that it cuts off blood flow!
• Use ice over the top.

D)Topical anti-inflammatories or analgesics:

• There are anti-inflammatory creams that can be prescribed by your podiatrist that can decrease the inflammation and speed up your healing time.
• Capsaicin & Voltaren gel works great.
• Biofreeze or anything with menthol in it.

E)Oral NSAIDs:

• These include Ibuprofen & Aspirin.
• This can be over the counter or prescription.
• Do not take these unless instructed to do so by your physician or podiatrist.
• Take a 1-2 week course to decrease inflammation and speed up your healing time.
• Take 2-3x doses per day as instructed. This builds up anti-inflammatory enzyme levels in your system.
• Taking just 1-2 pills and then stopping does nothing for inflammation!

2) Grade 2 Sprain: Partially Torn Ligaments.

This is when one or more of the lateral ankle ligaments have been damaged. This will take a minimum of 2-4 weeks to heal & could take even longer.

• This means that either the anterior talofibular ligament or the calcaneofibular ligament are partially torn.
• If these types of sprains are not treated properly, they may lead to chronic ankle instability.
• Athletes with chronic ankle instability will likely need braces & physical therapy in the future.
• It is even possible to start developing ankle arthritis & ankle spurs within a decade or so chronic ankle instability.

Recovery Time: 2-4 weeks Minimum!

• Improve this but using rest, ice, compression & elevation initially.
• Time off until it heals is usually necessary.
• Accommodation braces may be necessary early on until healing.

Grade 2 Treatment:

A) Perform All Of The Stage 1 Treatments.

Rest, Ice, Compression, Elevation & Anti-Inflammation.

B) Brace The Ankle:

• There are many great braces available.
• This will protect your ankle as it is healing for the final few weeks.

C) Physical Therapy:

• If your ankle is still sore after 2-3 months, this may be necessary.
• This will help increase your proprioception & muscle strength.

D) Consider seeing a podiatrist:

X-rays & MRIs may be necessary in case this is a more dramatic injury.

Consider this for more info on podiatrists and ankle pain.

3) Grade 3 Sprain: Partially Torn Ligaments.

This is a complete tear of the ankle ligaments with possible dislocation of the ankle.

• This type of ankle injury will take many months to heal.
• It is likely to have an osteochondral defect: this means cartilage damage.
• Other foot and ankle tendons or ligaments may also be damaged.
• It may be necessary to check for compartment syndrome.

Recovery Time: 2-3 Months+!

• This type of ankle sprain will require a visit to your podiatrist for evaluation.
• Depending on the situation or the damage, you may need surgery to avoid future damage.

A) Perform All Of Stage 1 & 2 Treatments.

Rest, Ice, Compression, Elevation, Anti-Inflammation, Bracing & Physical Therapy.

B) See A Podiatrist:

With how severe this injury is. MRI & X-rays will definitely be needed.

Twisted Ankle Products:

These are our recommended products for twisted ankle pain!

The best choices of full-length orthotics:

• These are cost-effective over-the-counter orthotics.
• We strongly recommend full-length orthotics, should it be a couple that more room, but the results are worth it!
• If you have a tennis shoe or a boot, make sure you get the full-length orthotics.
• The more support you can get, the better your results will be.

Best Medium to Heavy Duty Heel Pain Orthotics:

Best Overall Orthotic For Everything (Medium Thick Fit)

Best Heavy Duty Orthotic (Thickest Fit)

Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)

Best Women’s Orthotics

Price:

$40.46

Price not available

Price not available

$59.00

Overview:

These work best in shoes with laces and running shoes. Not good for dress shoes or women’s cute shoes.

Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.

These are full length inserts, but softer. Great if you can’t tolerate the firmer ones. Best for very sore and sensitive feet.

Great Support & Better Fit

Pros:

Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.

My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them

They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.

Sleek, supportive and have a better fit than the orthotics above.

Cons:

Do not wear these in cute or dress shoes!

Bigger and bulkier than all the other ones. You will be dissappointed if you have a cute women’s shoe or dress shoe. This is meant for running shoes and boots.

Great to start with, but don’t correct long term as much as the other ones.

A little bit more expensive.

Crucial Tips:

Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don’t give up on them after 1 or 2 days. Everyone feels off at the beginning!

This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn’t fit it into their shoes and gave up too quickly. You have been WARNED!

If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don’t use the heavy duty ones to start with.

These will have a harder time fitting in flats and pointed shoes.

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Best Medium to Heavy Duty Heel Pain Orthotics:

Best Overall Orthotic For Everything (Medium Thick Fit)

Price:

$40.46

Overview:

These work best in shoes with laces and running shoes. Not good for dress shoes or women’s cute shoes.

Pros:

Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.

Cons:

Do not wear these in cute or dress shoes!

Crucial Tips:

Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don’t give up on them after 1 or 2 days. Everyone feels off at the beginning!

Affiliate Link (Buying through these links will connect you to Amazon):

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Best Medium to Heavy Duty Heel Pain Orthotics:

Best Heavy Duty Orthotic (Thickest Fit)

Price:

Price not available

Overview:

Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.

Pros:

My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them

Cons:

Bigger and bulkier than all the other ones. You will be dissappointed if you have a cute women’s shoe or dress shoe. This is meant for running shoes and boots.

Crucial Tips:

This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn’t fit it into their shoes and gave up too quickly. You have been WARNED!

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

Best Medium to Heavy Duty Heel Pain Orthotics:

Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)

Price:

Price not available

Overview:

These are full length inserts, but softer. Great if you can’t tolerate the firmer ones. Best for very sore and sensitive feet.

Pros:

They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.

Cons:

Great to start with, but don’t correct long term as much as the other ones.

Crucial Tips:

If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don’t use the heavy duty ones to start with.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

Best Medium to Heavy Duty Heel Pain Orthotics:

Best Women’s Orthotics

Price:

$59.00

Overview:

Great Support & Better Fit

Pros:

Sleek, supportive and have a better fit than the orthotics above.

Cons:

A little bit more expensive.

Crucial Tips:

These will have a harder time fitting in flats and pointed shoes.

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The best choices for dress shoe orthotics:

• Sure full-length orthotic is a little bit better, but make sure it fits in your shoe.
• If you wear dress shoes, this is the way to go.
• These are recommended options.

Best Dress Shoe Orthotics:

Best Fitting Dress Shoe Orthotic (3/4″)

Best Full Length Dress Orthotic.

Great Heavy Duty Insole for Men

Price:

Price not available

Price not available

$34.95

Overview:

This is my top choice due to best fit. It is a little less supportive than full length, but fit is the key in dress shoes!

Best option if you can fit a full length orthotic. This does give you most control.

Great price and heavy duty insole for Oxford shoes.

Pros:

Excellent overall fit. This will fit in almost every dress shoe. Excellent reviews and reasonable cost overall. Can’t go wrong in most cases.

Great color dress option. Not the most corrective, but very color and dress appropriate. Great Reviews. Better correction and relief than the 3/4″ length.

These fit in most shoes and have really good predictable results

Cons:

Less correction than full length and heavy duty orthotics.

These can have a poor fit in in some shoes. If you have tight shoes, DO NOT BUY the full length orthotic! You have been warned.

They are not full length and thus do not provide as much support

Crucial Tips:

If you haven’t used dress orthotics before, get this one and avoid poor fit. If you wear dress shoes every day with room, the full length might give you more support.

This is will work great in most men’s shoes that are not pointy. If you have a rounded toe box, this will probably work well. If a tight shoe go with the 3/4″ length.

Get these for Oxford and pointed shoes. This will provide best results.

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Best Dress Shoe Orthotics:

Best Fitting Dress Shoe Orthotic (3/4″)

Price:

Price not available

Overview:

This is my top choice due to best fit. It is a little less supportive than full length, but fit is the key in dress shoes!

Pros:

Excellent overall fit. This will fit in almost every dress shoe. Excellent reviews and reasonable cost overall. Can’t go wrong in most cases.

Cons:

Less correction than full length and heavy duty orthotics.

Crucial Tips:

If you haven’t used dress orthotics before, get this one and avoid poor fit. If you wear dress shoes every day with room, the full length might give you more support.

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Best Dress Shoe Orthotics:

Best Full Length Dress Orthotic.

Price:

Price not available

Overview:

Best option if you can fit a full length orthotic. This does give you most control.

Pros:

Great color dress option. Not the most corrective, but very color and dress appropriate. Great Reviews. Better correction and relief than the 3/4″ length.

Cons:

These can have a poor fit in in some shoes. If you have tight shoes, DO NOT BUY the full length orthotic! You have been warned.

Crucial Tips:

This is will work great in most men’s shoes that are not pointy. If you have a rounded toe box, this will probably work well. If a tight shoe go with the 3/4″ length.

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Best Dress Shoe Orthotics:

Great Heavy Duty Insole for Men

Price:

$34.95

Overview:

Great price and heavy duty insole for Oxford shoes.

Pros:

These fit in most shoes and have really good predictable results

Cons:

They are not full length and thus do not provide as much support

Crucial Tips:

Get these for Oxford and pointed shoes. This will provide best results.

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The best lightweight orthotics:

• These are recommended choices for woman’s dress shoes and or flats.
• They don’t give you the most support, but if you do need to wear nice shoes, They are your best bet:

Best Flat Shoe (Non-Lace Up) Orthotics:

Best Choice For Tight Women’s Shoes or High Heels..

Price:

Price not available

Overview:

These are the best fitting for the most narrow shoes. Some but not great correction.

Pros:

They will fit in even the tightest shoes! Guaranteed to make you feel better, but you know what you are getting in a tight shoes. Great reviews and price.

Cons:

At the end of the day high heels and slender orthotics help, but never cure all your pain. Make the best of a painful shoe!

Crucial Tips:

**WARNING***: If your shoe almost just barely fits onto your foot, this WILL NOT FIT! Be aware, it still needs a small amount of space to fit.

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Best Flat Shoe (Non-Lace Up) Orthotics:

Best Choice For Tight Women’s Shoes or High Heels..

Price:

Price not available

Overview:

These are the best fitting for the most narrow shoes. Some but not great correction.

Pros:

They will fit in even the tightest shoes! Guaranteed to make you feel better, but you know what you are getting in a tight shoes. Great reviews and price.

Cons:

At the end of the day high heels and slender orthotics help, but never cure all your pain. Make the best of a painful shoe!

Crucial Tips:

**WARNING***: If your shoe almost just barely fits onto your foot, this WILL NOT FIT! Be aware, it still needs a small amount of space to fit.

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The best stability ankle braces:

• These braces focus on protection and stability.
• If you have a pretty significant injury with a decent amount of pain, these are the way to go.

Best Ankle Stability Braces (Not for Compression):

The Best Overall Brace For Fit & Support.

Most Supportive Premium Brace.

Best Budge Supportive Brace.

Price:

$54.99

Price not available

$29.97

Overview:

Amazing brace, best fit and support combination: If you can afford it.

This is the best brace for pure support, but it can’t fit in more snug shoes.

Outstanding brace for the price point. This is a figure 8 strap with laces, soft interface.

Pros:

Amazing brace. Best reviews and best fit. This is the Ferrari of braces if you can afford it.

This is a very highly rated, great reviewed brace. The support and stability is top notch for athletics. Very durable and does it’s job.

Amazing reviews with proven track record. This is very soft and supportive in your shoe.

Cons:

The only downside besides cost, is complexity. This brace must be left or right. Not interchangeable. It is also for post-injury situations and good support. Not for compression!

The brace may be a little too big for a more snug shoe. This requires some room to fit and would be the main complaint. Hard interface along the padding.

The main downside is the durability and the ability for the material to give out. Great at first but maybe 3-4 months of continuous use prior to failure.

Important Tips:

Make sure to choose left vs. right. This is a high level brace mean specifically for injury support. This is not for compression or non-injury situations. It will be too tight.

This is a fantastic and supportive brace. Just make sure that your shoe will have some room for it to fit. Most good running shoes should let it fit.

This is an excellent starter brace if you have never had a brace before. It is a little longer to put with the straps and laces.

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Best Ankle Stability Braces (Not for Compression):

The Best Overall Brace For Fit & Support.

Price:

$54.99

Overview:

Amazing brace, best fit and support combination: If you can afford it.

Pros:

Amazing brace. Best reviews and best fit. This is the Ferrari of braces if you can afford it.

Cons:

The only downside besides cost, is complexity. This brace must be left or right. Not interchangeable. It is also for post-injury situations and good support. Not for compression!

Important Tips:

Make sure to choose left vs. right. This is a high level brace mean specifically for injury support. This is not for compression or non-injury situations. It will be too tight.

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Compare Stores:

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Best Ankle Stability Braces (Not for Compression):

Most Supportive Premium Brace.

Price:

Price not available

Overview:

This is the best brace for pure support, but it can’t fit in more snug shoes.

Pros:

This is a very highly rated, great reviewed brace. The support and stability is top notch for athletics. Very durable and does it’s job.

Cons:

The brace may be a little too big for a more snug shoe. This requires some room to fit and would be the main complaint. Hard interface along the padding.

Important Tips:

This is a fantastic and supportive brace. Just make sure that your shoe will have some room for it to fit. Most good running shoes should let it fit.

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon

Compare Stores:

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Best Ankle Stability Braces (Not for Compression):

Best Budge Supportive Brace.

Price:

$29.97

Overview:

Outstanding brace for the price point. This is a figure 8 strap with laces, soft interface.

Pros:

Amazing reviews with proven track record. This is very soft and supportive in your shoe.

Cons:

The main downside is the durability and the ability for the material to give out. Great at first but maybe 3-4 months of continuous use prior to failure.

Important Tips:

This is an excellent starter brace if you have never had a brace before. It is a little longer to put with the straps and laces.

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The best ankle compression braces:

• If your pain is not excruciating and your injury is not that severe, these can work with you.
• These focus most on compression rather than support.
• They will fit better than ankle stability breaks into supportive shoes.
• Team these up with orthotic for best results:

Best Heel & Ankle Compression Braces:

Best Premium Brace (Support & Compression)

Budget Brace With Some Compression & Some Support.

Price:

Price not available

$22.49

Overview:

This is The Top Level Brace – Does Compression, Support & Great Fit.

This brace attempts mild compression and mild support.

Pros:

Excellent brace: Best overall mix of compression & support, and it still fits in most shoes! If you have a chronic injury and need to wear normal shoes => This is the BEST CHOICE.

Good rating at 4.3 with 2,000 reviews. It is cost effective and gives some support with some compression. Does both ok, but excellent when price is factored in.

Cons:

Expensive. It doesn’t do any single thing the best. There are cheaper and more supportive braces, there are cheaper and more compressive braces. But no braces combine the two and still fit in a shoe.

Does not really do anything well. Weak support and not the best compression. Meant as an assist for chronic pain and low activity. Not for an acute injury.

Important Tips:

This is a high durability brace for everyday use. If you have chronic arthritis or pain with a high need for activity, this is your brace to use! **Gel inside seems to deteriorate after daily washing at about 1 year old**

This is mean for lower activity and better fit than a true supportive brace. Don’t use this for an acute sprain or injury.

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Best Heel & Ankle Compression Braces:

Best Premium Brace (Support & Compression)

Price:

Price not available

Overview:

This is The Top Level Brace – Does Compression, Support & Great Fit.

Pros:

Excellent brace: Best overall mix of compression & support, and it still fits in most shoes! If you have a chronic injury and need to wear normal shoes => This is the BEST CHOICE.

Cons:

Expensive. It doesn’t do any single thing the best. There are cheaper and more supportive braces, there are cheaper and more compressive braces. But no braces combine the two and still fit in a shoe.

Important Tips:

This is a high durability brace for everyday use. If you have chronic arthritis or pain with a high need for activity, this is your brace to use! **Gel inside seems to deteriorate after daily washing at about 1 year old**

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon

Best Heel & Ankle Compression Braces:

Budget Brace With Some Compression & Some Support.

Price:

$22.49

Overview:

This brace attempts mild compression and mild support.

Pros:

Good rating at 4.3 with 2,000 reviews. It is cost effective and gives some support with some compression. Does both ok, but excellent when price is factored in.

Cons:

Does not really do anything well. Weak support and not the best compression. Meant as an assist for chronic pain and low activity. Not for an acute injury.

Important Tips:

This is mean for lower activity and better fit than a true supportive brace. Don’t use this for an acute sprain or injury.

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The best leg massage sticks:

• If your muscle is tight, especially for the peroneal tendons, these massage stakes are the way to go.
• This can also work great for a tight calf muscle.

Leg & Calf Muscle Massage Roller Sticks:

Best Overall Muscle Massage Stick

Best Cost Effective Massage Roller.

Best & Most Affordable Foot Massage Unit

Price:

$39.95

Price not available

Price not available

Overview:

This is a great option because hair or skin never gets pinched between the wheels. Softer interface.

Great option for an amazing cost. Not as sturdy and comfortable as the tiger tail.

A well reviewed foot massage unit.

Pros:

Best reviews. Hair and skin cannot get pinched. Almost instantly makes you less tender and more flexible. This is a professional grade massage roller.

Amazing reviews for the price point. It essentially does the same job. Muscles feel great afterward. Same overall benefit.

Amazing reviews averaging almost 5 stars. Reasonable price compared to most other units. Relieves swelling and inflammation in your feet naturally.

Cons:

If truly injured (break or tear) this won’t fix your pain. But no real downsides as far as what a massage roller does. Reviews are near perfect.

Wheels and handles can come loose. As a result it can gap and pinch skin and leg hairs. Not as durable as the other roller recommended here.

A more expensive version of manual and ice massage. The extra $ is basically to remove the manual labor yourself if you are OK with that!

Important Tips:

Studies show how effective massage rollers are: Use for 30-60 seconds to loosen up tight muscles, and then you can stretch further short term(1-2 hrs). Great for calf, hamstring, thight and IT band muscle stretching.

Same as for the more expensive one. Studies show the real benefits appear in 30-60 seconds per muscle => less sore and more flexible. That is the time to take advantage and play sports/stay loose. Very proven results.

This can actually help loosen up your calf muscles and foot muscles for a better stretch. So take advantage! You will be less sore and more flexible, but the results disappear after 1-2 hours or so!

Affiliate Link (Buying through these links will connect you to Amazon):

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Leg & Calf Muscle Massage Roller Sticks:

Best Overall Muscle Massage Stick

Price:

$39.95

Overview:

This is a great option because hair or skin never gets pinched between the wheels. Softer interface.

Pros:

Best reviews. Hair and skin cannot get pinched. Almost instantly makes you less tender and more flexible. This is a professional grade massage roller.

Cons:

If truly injured (break or tear) this won’t fix your pain. But no real downsides as far as what a massage roller does. Reviews are near perfect.

Important Tips:

Studies show how effective massage rollers are: Use for 30-60 seconds to loosen up tight muscles, and then you can stretch further short term(1-2 hrs). Great for calf, hamstring, thight and IT band muscle stretching.

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon

Leg & Calf Muscle Massage Roller Sticks:

Best Cost Effective Massage Roller.

Price:

Price not available

Overview:

Great option for an amazing cost. Not as sturdy and comfortable as the tiger tail.

Pros:

Amazing reviews for the price point. It essentially does the same job. Muscles feel great afterward. Same overall benefit.

Cons:

Wheels and handles can come loose. As a result it can gap and pinch skin and leg hairs. Not as durable as the other roller recommended here.

Important Tips:

Same as for the more expensive one. Studies show the real benefits appear in 30-60 seconds per muscle => less sore and more flexible. That is the time to take advantage and play sports/stay loose. Very proven results.

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon

Leg & Calf Muscle Massage Roller Sticks:

Best & Most Affordable Foot Massage Unit

Price:

Price not available

Overview:

A well reviewed foot massage unit.

Pros:

Amazing reviews averaging almost 5 stars. Reasonable price compared to most other units. Relieves swelling and inflammation in your feet naturally.

Cons:

A more expensive version of manual and ice massage. The extra $ is basically to remove the manual labor yourself if you are OK with that!

Important Tips:

This can actually help loosen up your calf muscles and foot muscles for a better stretch. So take advantage! You will be less sore and more flexible, but the results disappear after 1-2 hours or so!

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon