To heal a sprained ankle quickly, follow these key steps:
Immediate Care (First 24-48 Hours)
- Rest: Avoid putting weight on the injured ankle to prevent further damage
- Ice: Apply an ice pack wrapped in a towel for 15-20 minutes every 2-3 hours to reduce swelling and pain. Avoid direct ice contact with skin
- Compression: Use an elastic bandage to wrap the ankle snugly but not too tight, to control swelling without cutting off circulation
- Elevation: Keep the ankle raised above heart level as much as possible to reduce swelling by promoting fluid drainage
After Initial Swelling Decreases (48-72 Hours)
- Range of Motion Exercises: Begin gentle ankle movements (up/down, side to side) without putting weight on it to restore flexibility
- Strengthening Exercises: Use resistance bands or simple foot exercises to rebuild ligament and muscle strength once motion improves (usually after a few days)
- Balance Training: Practice standing on the injured foot to regain stability as strength returns
Additional Tips
- Heat Therapy: After swelling subsides (typically after 48-72 hours), apply heat to increase blood flow and relax muscles, alternating with ice if needed
- Massage: Gentle massage around the ankle after 72 hours can help reduce pain and improve circulation, but avoid if it causes pain
- Medications: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation
- Supportive Devices: Use crutches, braces, or ankle supports if walking is painful or if recommended by a doctor
When to Seek Medical Attention
- Severe pain, inability to bear weight, or persistent swelling may require professional evaluation to rule out fractures or severe ligament tears
Following this approach-commonly known as the RICE method (Rest, Ice, Compression, Elevation)-combined with early controlled movement and strengthening exercises, promotes faster and more complete healing of a sprained ankle
