If you have sprained your ankle, there are several things you can do to help it heal. The following steps are recommended:
-
Rest: Avoid activities that cause pain, swelling, or discomfort. Rest your ankle by not walking on it, and limit weight-bearing. If necessary, use crutches to help you move around.
-
Ice: Apply ice to the affected area for 15-20 minutes at a time, several times a day. This can help reduce swelling and pain. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while youre awake.
-
Compression: Wrap the affected ankle with an elastic bandage or compression wrap. This can help reduce swelling and provide support to the ankle.
-
Elevation: Elevate the affected ankle above the level of your heart as much as possible. This can help reduce swelling and improve circulation.
-
Medications: In most cases, over-the-counter pain relievers such as ibuprofen or acetaminophen are enough to manage the pain of a sprained ankle.
-
Devices: Depending on the severity of the sprain, your doctor may recommend an elastic bandage, sports tape, or an ankle support brace to stabilize the ankle. In the case of a severe sprain, a cast or walking boot may be necessary to immobilize the ankle while it heals.
-
Therapy: Once the swelling and pain have lessened enough to resume movement, your doctor will ask you to begin a series of exercises to restore your ankles range of motion, strength, flexibility, and stability. Your doctor or a physical therapist will explain the appropriate method and progression of exercises. Balance and stability training is especially important to retrain the ankle muscles to work.
It is important to note that if you are unable to put weight on your foot after a sprain, or if there is significant swelling, bruising, or deformity, you should seek medical treatment from a doctor. Most ankle sprains do not require surgery, and minor sprains are best treated with a rehabilitation program similar to your sporting activities. Depending on how many ligaments are injured, your sprain will be classified as Grade 1 (mild), 2 (moderate), or 3 (severe) .
