how to rehab a sprained ankle quickly

More tips for how to heal a sprained ankle fast include:

• Supportive footwear: footwear with arch and heel support is good as it takes the pressure away from the injured ligaments and allows proper healing.
• Foot paddling: this can be done in the early days of your injury. ...
• Nonsteroidal anti-inflammatory drugs (NSAID): they are useful in preventing inflammation. ...

More items...

Full Answer

What is the normal recovery time for a sprained ankle?

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.

How to speed up recovery from a sprained ankle?

Sep 03, 2021 · Treating an Ankle Sprain with RICE. Rest. Whether your sprained ankle is mild or severe, it’s best to let it rest for roughly 72 hours. This means putting little to no weight on it so ... Ice. Cold treatments- also called cryotherapy- are often …

How do you Sprain Your ankle easily at home?

Apr 10, 2022 · Compression: In the early stages of treatment, use compression. Use an ace bandage to tie the injured area from the toes to the top of the calf muscle. Overlap the wrap by one-half of its width. Tie it tight enough, but not too tight that it interferes with circulation. Elevation: As often as you can, raise your sprained ankle above your heart. This will reduce the …

What exercises help if you have a sprained ankle?

A good sprained ankle rehab program must address this in order to ensure you heal completely. Taken with mobility and strength, this is the third key element of the healing process. A good rehab program will include specific balance exercises that gently and safely challenge 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

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.

How long should it take for a sprained ankle to heal?

The recovery time for a sprained ankle varies depending on the severity of your injury. It may take anywhere from two weeks to heal a minor sprain and anywhere from six to 12 weeks to heal a severe sprain.Oct 26, 2021

Can a sprained ankle heal in 3 days?

Most ankle sprains are mild and only need ice and elevation. Mild sprains typically begin to feel better in a few days to a week and heal by six weeks. More severe ankle sprains could take more than a few weeks or months to fully recover.Apr 22, 2019

Should I wrap my 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

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

Is it good to stretch a sprained ankle?

Ankle exercises and stretches after a sprain Balance and stability training, as well as stretches designed to improve flexibility and range of motion, are especially helpful. The sooner you're able to start exercising your foot, the better. This will help promote healing. But don't overdo it!

What is the difference between a rolled ankle and a sprained ankle?

When you roll your ankle you stretch or tear one or more of the ligaments around your ankle. Ankle sprains range from mild to extreme severity. Sometimes you might simply lose your balance, lightly roll your ankle and only experience minimal pain that subsides quickly.

Should you exercise a sprained ankle?

For minor or moderate sprains, most people can start exercising their sprained ankle after a few days of rest. Simple motion exercises and strength training are essential to help the ankle heal properly.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

How do I know if my ankle sprain is serious?

Varying Degrees of Ankle SprainsGrade 1: Stretching or slight tearing of the ligament with mild tenderness, swelling and stiffness. ... Grade 2: A more severe sprain, but incomplete tear with moderate pain, swelling and bruising.More items...

How long will ankle be swollen after sprain?

The amount of pain and swelling you experience will depend on the amount of stretching and tearing of the ligament. Instability occurs when there has been complete tearing of the ligament or a complete dislocation of the ankle joint. Swelling and pain typically last 2-3 days.

Anatomy of an ankle sprain

The most common type of ankle sprain is an inversion injury, or lateral ankle sprain. The foot rolls inward, damaging the ligaments of the outer ankle — the anterior talofibular ligament, the calcaneofibular ligament, and the posterior talofibular ligament. (Ligaments are bands of fibrous tissue that connect bone to bone; see illustration.)

When to see your doctor

Unless your symptoms are mild or improving soon after the injury, contact your clinician. He or she may want to see you immediately if your pain and swelling are severe, or if the ankle feels numb or won't bear weight.

How to strengthen your ankle after a sprain

To recover from an ankle sprain fully, you'll need to restore the normal range of motion to your ankle joint and strengthen its ligaments and supporting muscles.

How to take care of a sprained ankle?

A sprained ankle can happen to anyone, but there are several things you can do to take care of your ankles long term and to speed recovery: Avoid footwear that makes your ankle unstable, such as high heels. Stretch before and after exercising. Stretch your ankle and legs regularly.

How to rehabilitate ankle?

Certain exercises can rehabilitate your ankle. Your doctor or physical therapist may recommend a series of movements designed to restore strength to the area so you avoid future sprains. Balance and stability training, as well as stretches designed to improve flexibility and range of motion, are especially helpful.

How to keep ankle from swelling?

Compression. Compression helps decrease swelling and provides stability to your ankle by immobilizing it. You should apply a compression bandage as soon as a sprain occurs . Wrap your ankle with an elastic bandage, such as an ACE bandage, and leave it on for 48 to 72 hours. Wrap the bandage snugly, but not tightly.

What is the fibula?

fibula (a small bone connecting the ankle to the knee) Ligaments connect the bones to each other, holding them together. There are three ligaments on the outside (lateral area) of the ankle. The inside (medial area) of the ankle contains the deltoid ligament.

How to reduce swelling in feet?

Elevating your foot above your waist or heart reduces swelling by promoting elimination of excess fluid. Keep your foot in an elevated position as much as possible, especially in the first few days.

What are the muscles that support the ankle?

In the ankle, tendons help to maintain stability and strength. The muscles of the lower leg are important too. They work to support the ankle’s function and ability to move. Conditioning, stretching, and strengthening these ligaments and muscles that support your ankle can help to keep your ankles healthy and stable.

How to get ankles to move?

Here are a few exercises to try when you’re able: Walk, either with or without crutches. Trace the alphabet with your toe. This encourages ankle movement in all directions. Stand on one leg for 25 seconds to one minute to improve strength. Sit on a chair with the foot of the affected leg flat on the floor.

How to heal a sprained ankle?

Try to do strengthening exercises in reps of 8-12 twice daily, and balance exercises at least once a day for two to four weeks after your injury .

What is the best treatment for a sprained ankle?

For moderate and mild sprains, most family physicians will recommend RICE as the quickest and most effective sprained ankle treatment. This is an acronym for the tried-and-true treatment protocol of rest, ice, compression, and elevation .

Why do ankles sprain?

They help to stabilize the joint. An ankle sprain occurs when you stretch or tear these ligaments by forcing them into a position that is beyond the normal range. If foot and ankle health is not maintained properly it can cause secondary injuries higher up the chain.

What is a high ankle sprain?

This is when you injure the ligaments on the inside of the ankle. A syndesmotic ankle sprain- or high ankle sprain- involves the tearing of the ligaments above the ankle.

How long does it take to get back to work after a sprain?

With a minor sprain, you can begin physical therapy immediately and should be back in action in less than a week.

What is grade 3 sprain?

Grade 3 Sprains. A grade 3 sprain occurs when the ligament is totally ruptured (or torn apart). Pain, swelling, and joint instability can be so severe that it is not possible to put any weight on the ankle. A doctor visit is often needed for this ankle sprain injury.

How long does it take to recover from a grade 2 sprain?

With this type of injury, you should start by keeping the ankle completely immobilized for several days. Sprained ankle recovery of this type usually takes four to six weeks. You probably don’t need to see a doctor unless the condition doesn’t improve.

What to do if you can't walk?

Limp: If you cannot walk, do not limp. When you limp, you put more stress on other joints that might cause pain. When you get a sprain, try and walk as normally as possible even though it is slow. This will help your joint re-learn the correct way to move and will help speed up healing.

How many degrees of ankle sprains are there?

There are three degrees of ankle sprains: 1st degree sprain: slight tearing and stretching of the ligament; the joint is still functional or with little impairment; minor pain, stiffness and swelling. 2nd degree sprain: the tearing of the ligament is more serious; the joint is moderately unstable; moderate to serious pain when bearing weight;

How long does it take for a sprained ankle to heal?

Sprained ankles are common injuries that cause swelling, pain and instability in the ankle joint. On average, ankle sprains take about 6 weeks to heal. However, in serious cases the healing time could be up to 4 months. Proper treatment can help speed up the healing process and decrease the risk of recurring injuries.

Can you put your ankle on a chair?

However, you should know that putting your ankle on a chair while you are seated does not count. More tips for how to heal a sprained ankle fast include: Supportive footwear: footwear with arch and heel support is good as it takes the pressure away from the injured ligaments and allows proper healing.

How to protect ankle from injury?

Protection: You should think of how to protect the injured part. You can lie or sit down to take away the pressure from the ankle, and try to avoid anything that might worsen your injury or cause more harm. Rest: Activities need to be toned down in the first 24 to 48 hours of injury. This is the critical healing period.

How to help a broken ankle?

As soon as you are able to walk, stop using a crutch. Ice: Applying ice on the affected area will help reduce pain and the swelling as well.

How to treat calf muscle injury?

Compression: In the early stages of treatment, use compression. Use an ace bandage to tie the injured area from the toes to the top of the calf muscle. Overlap the wrap by one-half of its width. Tie it tight enough, but not too tight that it interferes with circulation.

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.

How to recover from a sprained ankle?

Once you totally recover, make sure you follow the following preventive measures. Always wear shoes that offer good support. Depending on the kind of terrain you will be running, purchase shoes that fit well and are comfortable.

How to get your ankle to heal faster?

These may include simple exercises such as ankle rotations which can be done while sitting on a chair. Such exercises help the ligaments in your ankle to recover faster. Always rest if you feel any pain or swelling afterward.

Why do you need to stretch your calf muscles after a sprain?

Since the calf muscles tighten after an ankle sprain, you need to stretch them so they return to their normal flexibility. An example is standing with hands placed on a wall and then stepping backward so your calf muscles stretch.

What does it mean when your ankle is sprained?

Having a sprained ankle often means that either one or multiple ligaments of your ankle were stretched or torn during your run. If not properly treated, it can lead to long-term problems. There are three types of sprains: Doing the right warm up exercises before run conditions your muscles allowing them to loosen.

Can you cure a sprained ankle at home?

If you have a general ankle sprain, taking a trip to the doctor may not be necessary. If you address the issue properly, you can cure your ankle right at home.

What to do before running?

Doing the right warm up exercises before run conditions your muscles allowing them to loosen. When your muscles are fatigued, they are not able to support your joints and easily succumb to stress. Not wearing the right kind of footwear can increase the risk of spraining your ankle.

How to stand without pain?

A simple way to do this is to push your foot toward a wall and hold the position for a few minutes.

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.