Medication
Feb 08, 2007 · How to treat a sprained ankle. The first goal is to decrease pain and swelling and protect the ligaments from further injury. This usually means adopting the classic RICE regimen — rest, ice, compression, and elevation. If you have severe pain and swelling, rest your ankle as much as possible for the first 24–48 hours.
Procedures
Treating a sprained ankle can help prevent ongoing ankle problems. Rehabilitation (rehab) exercises are critical to ensure that the ankle heals completely and reinjury does not occur. You can begin healing by walking or bearing some weight, while using crutches if needed, if you can do so without too much pain.
Therapy
All ankle sprains, from mild to severe, require three phases of recovery: Phase 1 includes resting, protecting, and reducing swelling of your injured ankle. Phase 2 includes restoring your ankle's flexibility, range of motion, and strength. Phase 3 includes gradually returning to straight-ahead ...
Self-care
Feb 15, 2019 · With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. Try to hold this for 20 to 30 seconds. As you get...
Nutrition
Dec 23, 2019 · The first steps you should take are: Icing the ankle to control swelling, and if needed, taking anti-inflammatory medications that Dr. Verville prescribes Resting and elevating the ankle, so that it can begin the healing process Refraining from walking or bearing weight on the affected leg, so that ...
What is the normal recovery time for a sprained ankle?
Nov 29, 2019 · Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain. Try sleeping with the foot and ankle propped up on pillows at a...
What is the best treatment for a sprained ankle?
How to reduce recovery time for a sprained ankle?
Will a sprained ankle heal on its own?
When should you start rehabbing a sprained ankle?
Start rehab with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months. You can do rehab exercises at home or even at the office to strengthen your ankle.
What helps a sprained ankle heal faster?
TreatmentRest. Avoid activities that cause pain, swelling or discomfort.Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you're awake. ... Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. ... Elevation.Apr 27, 2021
Is walking good for a sprained ankle?
Do not walk on a sprained ankle. The inflamed tissue needs time to heal, and walking on it too soon may cause more damage. Ankle sprains are common musculoskeletal injuries that can occur from playing sports or from everyday activities.Oct 20, 2020
How long should you stay off a sprained ankle?
Depending on the severity of the injury, she advises patients to avoid any impact on the injured ankle, including running and other athletic pursuits, for four-to-six weeks before gradually working up to previous levels.
Should I wrap a sprained ankle at night?
Compression -- Wrapping a stretchable elastic bandage around your foot and ankle can help minimize swelling after injury. If you're going to wrap your ankle, it is best to put the bandage on first thing in the morning, and then take it off at bedtime.Dec 10, 2020
Can a sprained ankle heal in 2 days?
After 2 to 3 days protocol, a mild sprain will be mostly healed and ready for you to resume normal activity. A moderate or severe sprain may require you to keep up these treatment steps for longer—up to several weeks.
What should you not do with a sprained ankle?
What you don't do following a sprained ankle is also important. DON'T walk or run it off. To heal properly, your ankle needs time to rest. Walking too early can cause further damage to the joint and surrounding tissues.Aug 10, 2021
How should you sleep with a sprained ankle?
Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain. Try sleeping with the foot and ankle propped up on pillows at a level higher than the heart. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated.Nov 29, 2019
What is the difference between a sprained ankle and a twisted ankle?
A sprained ankle is similar to a twisted ankle but to a greater degree. When you sprain your ankle, it means you have stretched, and possibly even torn, the ligaments of your ankle. If your ankle is swollen, bruised and painful after you twist it, then you have most likely sprained it.
What exercises can I do with a sprained ankle?
It is still possible to do some forms of cardio training while recovering from a sprained ankle. Examples include gentle exercises that get the heart pumping, such as swimming or riding a stationary bicycle or elliptical.May 12, 2020
How do I know if I tore a ligament in my ankle?
If you have torn your ankle ligament, symptoms include:Swelling around your ankle joint.A feeling of instability.Bruising – sometimes up your lower leg and into your foot.Tenderness to touch.Pain when putting weight on your ankle.Popping sound at the time of injury.Mar 17, 2021
Should a sprained ankle still be swollen after a week?
This level of sprain shouldn't result in any instability or muscle weakness but can cause minor swelling. Grade 1 sprained ankle recovery time is anywhere from 2 weeks to a month, normally closer to the two-week mark with proper treatment.Apr 16, 2018
How to get rid of a swollen thigh?
Start by sitting with your foot flat on the floor and pushing it outward againstan immovable object such as the wall or heavy furniture. Hold for about 6seconds, then relax.
Can a sprained ankle cause long term pain?
Ankle sprains are common injuries that can result in lifelong problems. Some people with repeatedor severe sprains can develop long-term joint pain and weakness. Treating a sprained ankle canhelp prevent ongoing ankle problems.
How to heal a sprained ankle?
Massage works wonders as a remedy for how to rehab a sprained ankle. Ask your spouse to massage your ankle. Massage also helps stimulate blood flow and healing. It can also flush out toxins that are hindering you from fully recovering. Make an appointment with a massage therapist for the best treatment. You can also hire a physical therapist. They usually know more about how to rehab a sprained ankle. A physical therapist will help you stretch your ankle and increase your mobility. She may also prescribe some exercises to enhance your recovery.
How to treat a swollen ankle?
Ice temporarily restricts the blood vessels, limiting the flow of blood and lymphatic fluid to the area. Never apply the ice itself directly to your skin. Wrap it in a towel or ice pack. You can also use ice pack slings to surround your ankle, securing the apparatus with the Velcro straps. Inflammation may be all around your ankle, so it is best to apply the ice all around it. Another option is putting ice in a large pan, adding water and soaking your injury. The cold water is very penetrating. However, limit the amount of ice you use or you may subject you to frostbite. Use the ice every four hours throughout the day.
How to heal a sprained ankle?
approach for the first two or three days: Rest. Avoid activities that cause pain, swelling or discomfort. Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you're awake.
What is the best medicine for a sprained ankle?
In most cases, over-the-counter pain relievers — such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve, others) or acetaminophen (Tylenol, others) — are enough to manage the pain of a sprained ankle.
Why is balance and stability important?
Balance and stability training is especially important to retrain the ankle muscles to work together to support the joint and to help prevent recurrent sprains. These exercises may involve various degrees of balance challenge, such as standing on one leg.
What does a physical exam for a foot injury look for?
During a physical, your doctor will examine your ankle, foot and lower leg. The doctor will touch the skin around the injury to check for points of tenderness and move your foot to check the range of motion and to understand what positions cause discomfort or pain.
When is surgery performed on ankle?
In rare cases, surgery is performed when the injury doesn't heal or the ankle remains unstable after a long period of physical therapy and rehabilitative exercise. Surgery may be performed to:
How to stop swelling in ankle?
To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. Don't hinder circulation by wrapping too tightly. Begin wrapping at the end farthest from your heart. Elevation. To reduce swelling, elevate your ankle above the level of your heart, especially at night.
How to restore ankle range of motion?
Therapy. Once the swelling and pain is lessened enough to resume movement, your doctor will ask you to begin a series of exercises to restore your ankle's range of motion, strength, flexibility and stability. Your doctor or a physical therapist will explain the appropriate method and progression of exercises.
How to treat a sprained ankle?
Treating your sprained ankle properly may prevent chronic pain and looseness. For a Grade 1 (mild) sprain, follow the R.I.C.E. guidelines: 1 Rest your ankle by not walking on it. Limit weight bearing and use crutches if necessary. If there is no broken bone you are safe to put some weight on the leg. An ankle brace often helps control swelling and adds stability while the ligaments are healing. 2 Ice it to keep down the swelling. Don't put ice directly on the skin (use a thin piece of cloth such as a pillowcase between the ice bag and the skin) and don't ice more than 20 minutes at a time to avoid frostbite. 3 Compression can help control swelling as well as immobilize and support your injury. 4 Elevate the foot by reclining and propping it up above the waist or heart as needed.
What happens if you don't heal your ankle?
If you don't complete rehabilitation, you could suffer chronic pain, looseness, and arthritis in your ankle. If your ankle still hurts, it could mean that the sprained ligament has not healed right, or that some other injury occurred.
What is grade 3 ankle sprain?
A Grade 3 (severe) sprain puts you at risk for permanent ankle looseness (instability). On rare occasions, surgery may be needed to repair the damage, especially in competitive athletes. For severe ankle sprains, your doctor may also consider treating you with a short leg cast for 2-3 weeks or a walking boot.
How to treat a grade 1 sprain?
For a Grade 1 (mild) sprain, follow the R.I.C.E. guidelines: Rest your ankle by not walking on it. Limit weight bearing and use crutches if necessary. If there is no broken bone you are safe to put some weight on the leg. An ankle brace often helps control swelling and adds stability while the ligaments are healing.
Can a sprained ankle heal?
Every ligament injury needs rehabilitation. Otherwise, your sprained ankle might not heal completely and you might re-injure it. All ankle sprains, from mild to severe, require three phases of recovery:
Do ankle sprains require surgery?
Most an kle 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).
What to do if you have a sprained ankle?
Once you have a good range of motion and can comfortably bear weight on your sprained ankle, it’s time for the next step — strengthening exercises. These exercises require a resistance band. This is a simple elastic band that you can get from a sporting goods store, online, or a physical therapist’s office. 8.
How to get rid of ankle pain?
7. One-leg balance. With your hands on a wall, countertop, or chair back, lift up your good leg behind you so that your weight rests on the leg with the injured ankle. Try to hold this for 20 to 30 seconds.
How to move ankles in all directions?
This gentle exercise helps you to move your ankle in all directions. 2. Knee motion. Sit in a chair with your foot flat on the floor. Keeping your foot on the floor, slowly move your knee from side to side for 2 to 3 minutes. This stretches and relaxes the ligaments around your ankle.
How long does it take to recover from a sprain?
You can usually begin movement or very light exercises within three days of the injury. Recovery time depends on the severity of the sprain, your age, and your general physical health. Last medically reviewed on February 15, 2019.
What is the Achilles tendon?
Your Achilles tendon attaches the muscles of your calf to your heel bone, passing behind your ankle. Stretching your Achilles tendon is the next set of exercises to take up as soon as you can.
How long does it take to heal an ankle injury?
Most people can start ankle rehabilitation exercises within three days after the ankle injury, if it’s not too severe. But there’s no set timetable. Listen to your own body, and follow your doctor’s advice. For the first few days, you’ll need to rest and apply an ice pack to your injured ankle for 10 to 15 minutes every few hours.
How to stretch your toes?
Sit on the floor with your leg stretched out in front of you. Wrap a towel or strap around the ball of your foot. Pull back on the towel so your toes move toward you. Hold the stretch for 15 to 30 seconds. Don’t over do it.
How to get a sprained ankle back?
Begin range of motion exercises as soon as possible. The sooner you can get your sprained ankle back into practicing its normal range of motion, the better. Depending on your grade of sprain, you may need to wait a few days or a week to begin these exercises, but range of motion activities such as “writing” the alphabet with your ankle can make ...
How to heal a broken ankle?
Resting and elevating the ankle, so that it can begin the healing process. Refraining from walking or bearing weight on the affected leg, so that you don’t inadvertently worsen the injury. Using a medical bandage or brace, which supports the ankle and compresses it to reduce swelling.
What is proprioceptive training?
Proprioceptive training refers to your body’s ability to sense the position of a joint – in this case, your ankle joint – without using your sight. Once you are seeing results from your strength training exercises, you should begin proprioceptive training to help prevent future injuries to your sprained ankle.
How to heal ankle sprain?
As the swelling goes down, walking can promote healing. Start by walking short distances within the house.
How long does it take for an ankle sprain to heal?
Ankle sprains are common injuries, particularly among people who play sports. They can be very painful, and severe sprains can require months of recovery. However, a person can do several things at home to help speed their healing and reduce the risk of reinjury. Below, find out what to do after spraining an ankle.
How to strengthen the toes?
A person can try performing the following exercises for 10–15 minutes every other day: 1 On a low step, stand with the heels hanging backward over the edge. Drop the heels slightly, and hold the position for a few seconds. Then, elevate the heels above the toes. 2 Balance on one foot for 30–60 seconds, then switch sides, to promote equal strength in both joints. 3 Loop an elastic exercise band under the foot for gentle resistance. Move the ankle clockwise, then counterclockwise. 4 Play catch while balancing on one leg, then the other.
Why do you need a brace for ankle pain?
Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area. Attempting to return to sports or other activities too quickly increases the risk of another injury.
What is a sprained ankle?
When to see a doctor. Summary. A sprained ankle is an injury to one or more ligaments in the ankle. Mild sprains may involve overstretching and irritating the ligaments, while severe sprains can cause the ligaments to tear completely. Ankle sprains are common injuries, particularly among people who play sports.
How to stop swelling in ankle?
If possible, wear a temporary brace or bandage to support the joint and prevent it from moving.
How to heal a broken ankle?
Gently stretch the ankle by moving it in all directions at least three times each day. Try flexing the foot forward, then backward, or rolling it clockwise, then counterclockwise.
