Start your morning with an easy 7 ingredient pancake recipe! Filled with good fiber, a little bit of protein and fat to help give you a well-rounded breakfast and lots of pancakes to eat! This is built off of my simple, clean 4 ingredient peanut butter pancake mix recipe. Keep reading for the very delicious recipe and some tips on ankle sprains.
Remember how I told you to stay tuned for some awesome pancake recipes to come last week? Well, here is one of those recipes! This one uses the basic clean peanut butter pancake recipe mix that requires no eggs, nor milk to make. Now that you have mastered that, it is time to get creative with the add in’s! Even better, I’ve managed to post this recipe today so you can have pancake day for either of your weekend days! (Or, make ahead and eat it for a weekday breakfast! These are great hot, or cold). Follow the pictures below to see the pancakes being made from start to finish and in between some tidbits about ankle sprains.
If you have been following along with me, you know that I have been dealing with an ankle injury and you also know that because of the craziness of the ICU, I haven’t been able to take care of it properly. Therefore, I have resorted to pretending that it doesn’t hurt and that there is not a nice bruise on the side of my foot. On the plus side, my ankle bone is more visible than it was when this first happened and the bruise has improved. Yay!
“Rolling your ankle” is such a common injury that I would be surprised if you have never done it before. **Super impressed if you haven’t**. Due to this, I want to give you some basic information and tips on how to take care of your now injured foot. An easy way to remember what to do is with the mnemonic RICE.
It is important to rest your injured foot. Staying off of it will help it heal quicker. You have already done damage, try not to make it worse by continuing to use it. What people often do not realize is that sure, you may be able to walk on it, but the surrounding muscles, joints, etc are picking up the slack. Hence, these surrounding parts will be working harder to compensate for the injured muscles/tendons/ligaments that have the damage. Overcompensating can then lead to tightness, misalignment and/or injury to these surrounding structures.
When using ice, remember not to lay your bag directly on the skin. Use a towel, or some sort of barrier. Ice is working as a vasoconstrictor. Think of vasoconstrictors as making your blood vessels tighter. During injuries, your body sends a whole bunch of factors to help repair that damage. Your blood vessels become more permeable in that area which leads to the swelling that is often associated. Generally, try not to go for longer than 20 minutes at at time, though, when using your ice pack.
Use something like an ACE bandage to wrap the foot. This helps to stabilize the foot. It also helps with swelling. Don’t wrap the bandage too tight though, you don’t want to cut off your circulation! (Something I have seen people do before)
The key for elevation is keeping it above the level of your heart. Think about using a pillow or two under your foot at night.
These are some basic measures you can take when you have an injury. However, it is a good idea to see your doctor particularly if you cannot bear weight, it looks deformed, you have a lot of tenderness right over the ankle bone, it “gives out” when you try to use it, and/or you loose feeling. These are some (not an exhaustive list) of the reasons it would be a good idea to get the injury assessed sooner rather than later. If you are uncertain how severe the injury is, do not know how to wrap the ankle, etc then those are some other reasons to go get it checked out!
Are you the one person that has never “rolled” their ankle?
I’d love to hear your stories about your ankle sprains. One time, I had to get crutches and it was in the middle of an icy winter. Not only could I only wear a sandal, but it was so difficult to use the crutches on the ice on the sidewalks that I often had to step on my injured foot to stabilize myself. THEN realized how bad of an idea it was to do that because oh man PAINFUL. Needless to say, crutches and ice don’t work out too well. :/