Treatment of an ankle sprain - tips

Video: RECOVER FASTER! Ankle Sprain Treatment At Home from a Physical Therapist

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Most people experience an ankle sprain in their lifetime. Maybe you climb the stairs and twisted your leg or you injured yourself while playing a sport. When the ankle is pushed into the wrong position and turned in the opposite direction of the foot, the ligaments will stretch, even break. This can cause pain and swelling. Fortunately, mild sprains can be easily treated at home with the right care. Start with ice and hold your ankles high on a soft pillow or chair, then you can consider next treatment options.

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Method 1 of 3: Initial treatments

Determine the severity of the sprain. A sprain has 3 levels. Level 1: Ligaments are slightly damaged, causing mild pain and swelling. Grade 2: part of the ligament is cut, moderate pain and swelling. Grade 3: complete rupture of the ligament, much pain and swelling around the ankle.
- A grade 1 sprain usually does not require medical attention. However, almost all grade 3 sprains need to be seen by a doctor to make sure there is no further damage to the ankle.
- Home treatments for all 3 levels of sprains are the same, but the greater the severity, the longer it will take to recover.
See your doctor if you have a moderate or severe sprain. Grade 1 sprains may not need medical attention, but grades 2 and 3 need to be checked by a doctor. If you feel it is not easy to put weight on your ankle for more than a day, or if you experience severe swelling and pain, call your doctor to make an appointment as soon as possible.
Rest your ankle until the swelling subsides. Avoid walking as much as possible on your legs until swelling is lessened and pain free when weight is applied to the sprained ankle. You should also try to avoid placing gravity on your ankle. If necessary, use crutches to distribute gravity and maintain balance when walking.
- You might consider using an ankle brace. An elastic bandage will help to stabilize and reduce swelling as the ligament heals. Depending on the severity, you may need an elastic bandage for 2-6 weeks.
Apply ice to your ankles to reduce swelling and relieve pain. Wrap a handful of ice cubes, ice packs, or a bag of frozen vegetables in a towel or thin cloth, then cover the injured ankle and leave it on for 15 to 20 minutes. Apply once every 2-3 hours while the swelling persists.
- Apply ice even when you plan to see your doctor. Ice helps reduce inflammation, especially within the first 24 hours of injury. For all cases of sprains, applying an ice pack will also help reduce swelling and bruising.
- Another way to use a cold compress is to pour ice into a bucket to soak your feet and ankles.
- Remove the ice for at least 20-30 minutes between applications. Overexposure to ice can lead to cold burns.
- If you have diabetes or have problems with blood circulation, check with your doctor before applying ice.
Wrap the ankle bandage with elastic bandage. Use a compression bandage, an elastic bandage, or an elastic bandage to reduce swelling. Wrap the bandage around the ankle and foot and secure with metal clips or bandages. Be sure to keep the dressing dry by removing it when applying it and wrapping it again after applying it.
- Wrap the elastic bandage from your toe to half of your calf with even pressure. Continue the bandage until the swelling subsides.
- Loosen the bandage if your toes turn pale, feel cold, or begin to feel numb. You shouldn't wrap it too loosely, but too tight it shouldn't be.
- You can also use a slip-out tape. This type of bandage is usually beneficial because it creates even pressure and does not cut off blood flow to the foot.
Ankle lift higher than heart level. Sit or lie down and rest your feet on a stack of pillows or cushioned chairs to raise your ankles. Hold your ankle high for 2-3 hours a day until the swelling is gone.
- Raised legs will help reduce swelling and bruising.
Take an over-the-counter pain reliever. Over-the-counter pain relievers like aspirin, ibuprofen, or naproxen sodium are often strong enough to help relieve pain and inflammation caused by an ankle sprain. See dosage on the label and take the recommended dose for pain and swelling. advertisement

Method 2 of 3: Recovering from a sprain

Practice stretching and strengthening exercises for your ankles. Once your ankle has healed enough for you to walk without pain, your doctor may advise you to do some ligament strengthening exercises. The type of exercise and the number of exercises will depend on the severity of the sprain, so be sure to follow your doctor's instructions. Some exercises that may help include:
- Slowly rotate your ankles in small circles. Start with rotation clockwise, then counterclockwise.
- Try to draw letters in the air with your toes.
- Sit upright and comfortably in a chair. Place your injured foot on the floor, slowly and gently lift your knees sideways for about 2-3 minutes, making sure to keep your feet flat on the floor throughout the exercise.
Stretch gently to increase flexibility for the ankle. After an ankle sprain, the calf muscles are often tense. It is important to exercise to restore normal motor ability. If you don't exercise, you run the risk of further harm. As with strength training, be sure to consult your doctor before doing any stretching exercises to make sure your ankles have healed enough to do the stretches.
- Sit on the floor, legs stretched out in front of you. Wrap the towel around the soles of your feet. Then pull the towel towards yourself while stretching your legs. Try to hold the stretch for 15-30 seconds. If the pain is too painful, initially hold it for a few seconds and gradually increase the time. Repeat the stretch 2 to 4 times.
- Stand with your hands on the wall and place your injured foot one step behind your other foot. Keep your heels on the floor and slowly bend your knees until you feel a stretch in your calves. Hold the stretching position, breathing evenly and evenly for 15-30 seconds. Repeat this exercise 2-4 more times.
Practice improving your balance. Ice retention is often affected when you have an ankle sprain. Once you recover, try exercises that help you regain your balance and prevent sprains or injuries later.
- Buy a stabilizer or stand on a hard cushion. Be sure to stay close to a wall in case you lose your balance, or have someone watch out during the exercise. Try to keep your balance for 1 minute at first, then gradually increase your time as you feel more comfortable.
- If you don't have a pad or stabilizer, you can stand on your injured leg and lift the other leg off the floor. Raise your hands sideways for balance.
See a physical therapist. Consider seeing a physical therapist if your ankles take a long time to heal or if recommended by your doctor.If self-treatment methods and homework are not working, a physiotherapist may recommend alternative ways to help you recover. advertisement

Method 3 of 3: Prevent ankle sprains

Warm up before exercising or doing strenuous activities. Make sure to warm up with stretching and cardio exercises before doing any intense activity. For example, when you want to run, start by walking slowly to warm up your ankle before speeding up.
- If you suffer from frequent ankle injuries, you should consider wearing an ankle brace during exercise.
- When practicing a new sport or exercise, be careful not to do your best until you are fully familiar with the activities.
Wear the right shoes. Some people find that sneakers can help stabilize the ankle during exercise. Whatever the activity, wear comfortable and well-fitting shoes. Make sure the sole is not slippery to reduce the risk of falling, and avoid wearing high heels if you have to stand or walk a lot.
Continue doing exercises and stretching. Even after your ankle has healed, you should continue with the stretching and exercises. Exercise daily for both ankles. This will help maintain the strength and flexibility of the ankle, thus preventing injury.
- You can even incorporate ankle exercises into your daily routine. Try standing on one leg while brushing your teeth or doing odd jobs.
Wrap ankle when pain. Wrapping your ankle for minor pain like joint pain or a curl will provide support to your foot while still allowing you to move. The way to wrap an ankle is similar to an elastic bandage, but there are a few more steps that you need to take first.
- Place heel and toe pads on your ankles before placing more pads.
- Wrap the entire ankle with a bandage.
- Wrap the top and bottom of the area just wrapped with sports tape to keep it in place.
- Stick the tape in a U-shape from one ankle to the other, around under the heel.
- Wrap the rest of the tape in a triangle that runs around the ankle and below the arch of the foot.
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