best course of action when you sprained ankle

General Ankle Sprain Treatment

• Ice. Applying ice regularly is a vital part of ankle sprain treatment. ...
• Elevation. Swelling is a common problem with ankle sprains and is one of the reasons the ankle stays painful and stiff for so long.
• Exercises. Exercises are a really important part of ankle sprain treatment. ...
• Medication. ...

Full Answer

What is the best treatment for an ankle sprain?

"R.I.C.E.". Treatment. Compression: Use compression in the early phase of ankle sprain treatment. Using an Ace bandage, wrap the ankle from the toes all the way up to the top of the calf muscle, overlapping the elastic wrap by one-half of the width of the wrap. The wrap should be snug, but not cutting off circulation to the foot.

How to return to action after a sprained ankle?

Eight "Steps" to Return to Action After a Sprained Ankle 1 Apply Ice. As with other sprains and strains, first stabilize the area—i.e.,... 2 Employ Mood-Boosting Dynamic Rest on Non-Consecutive Days. 3 Swim. Swimming is an excellent non-weight-bearing dynamic rest activity you can do without... 4 Exercise the Healthy Leg. This...

Should I elevate my foot after an ankle sprain?

When you elevate your foot immediately following an ankle sprain, you decrease the amount of blood flow to the injury site, which helps decrease pain, swelling, and inflammation. Ice it.

How to do 1515 exercises for Sprained Ankle?

15 Exercises for Your Sprained Ankle 1 Ankle alphabet. Sit on a couch or comfortable chair. 2 Knee motion. Sit in a chair with your foot flat on the floor. 3 Towel and tissue scrunches. Place a small towel on the floor in front... 4 Towel stretch. Sit on the floor with your leg stretched out in front of you. 5 Standing calf stretch. Stand facing...

What is the best course of action for treating a sprained ankle?

Ice the area. Use a cold pack, a slush bath or a compression sleeve filled with cold water to help limit swelling after an injury. Try to ice the area as soon as possible after the injury and continue to ice it for 15 to 20 minutes, four to eight times a day, for the first 48 hours or until swelling improves.

What are the 4 recommended steps for treating a sprain?

approach — rest, ice, compression, elevation: Rest. Avoid activities that cause pain, swelling or discomfort.

Which method is the best way to treat a sprain?

The RICE method for treating acute sprains and strains includes rest, ice, compression, and elevation. This is most effective for injuries within 48 hours. With minor injuries, the RICE method can reduce pain and swelling, and return you to your activities as soon as possible.

What is the most important goal in treatment of an ankle sprain?

Because increased swelling is directly associated with loss of range of motion in the ankle joint, the initial goals are to prevent swelling and maintain range of motion. Early management includes RICE (rest, ice, compression and elevation). Cryotherapy should be used immediately after the injury.

Which is the best first aid for sprain and strain?

What to DoRest: Rest the injured part until it's less painful.Ice: Wrap an icepack or cold compress in a towel and place over the injured part immediately. ... Compression: Support the injured part with an elastic compression bandage for at least 2 days.More items...

What is the best first aid method for injury treatment?

Wounds first aidControl bleeding. Use a clean towel to apply light pressure to the area until bleeding stops (this may take a few minutes). ... Wash your hands well. ... Rinse the wound. ... Dry the wound. ... Replace any skin flaps if possible. ... Cover the wound. ... Seek help. ... Manage pain.

When do you apply heat or ice?

As a general rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness.

What is the basic first aid for sprains?

Rest the patient and the injury. Apply an icepack (cold compress) wrapped in a wet cloth to the injury for 15 minutes every 2 hours for 24 hours and then for 15 minutes every 4 hours for 24 hours. Apply a compression elastic bandage firmly to the injury that extends well beyond the injury. Elevate the injured part.

Why does ice reduce swelling?

Using a cold compress or ice pack on a strained muscle can decrease inflammation and numb pain in the area. Icing is effective at reducing pain and swelling because the cold constricts blood vessels and decreases circulation to the area.

Is movement good for a sprained 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.

What kind of physical therapy do you do for a sprained ankle?

Four physical therapy exercises to help recover from an ankle sprain are a 4-way ankle stretch, ABCs, clam shells, and balance challenge exercises.

When should I start moving my 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 to do after a sprained ankle?

Rules to Follow After an Ankle Sprain. Get off your feet. Don’t try to “walk it off” or wait to see if the pain goes away. If you keep walking around Frisco on a sprained ankle, you’re just going to do more damage—damage that can be permanent. Keep your weight off the ankle as much as possible. Prop your foot up above the waist or heart ...

How to keep ankle sprains down?

Prop your foot up above the waist or heart and keep it elevated. When you elevate your foot immediately following an ankle sprain, you decrease the amount of blood flow to the injury site, which helps decrease pain, swelling, and inflammation. Ice it. Icing the sprain site will help keep down swelling, but don’t do it for more than 20 minutes ...

How to help an injured ankle?

Extended periods of icing may further damage the soft tissues of your ankle. Apply a compression wrap to provide support to the injured ankle. Start the wrap just behind the toes and then spiral towards the heart, around the foot and ankle, overlapping by about half the width of the wrap.

Can you ice a sprain ankle in Frisco?

Take Your Ankle Sprain Seriously. Too many individuals who suffer an ankle sprain in Frisco think they can just ice their injury periodically at home, take some pain medication, and the sprain will eventually disappear on its own. Unfortunately, that is not the case at all.

What grade is ankle ligament torn?

Your ligaments are stretched but not torn. Your ankle still feels stable. You may have some pain and stiffness. Moderate (grade II). One or more ligaments are partially torn. The joint isn’t totally stable, and you can’t move it as much as usual. You have swelling and moderate pain. Severe (grade III).

What happens if you press your medial malleolus?

You have severe pain when you press your medial malleolus or lateral malleolus, the bony bumps on each side of your ankle. Sprained Ankle Complications. Other problems can develop over time if you don’t treat a sprained ankle, try to do too much before it’s completely healed, or sprain it more than once.

What are the risk factors for a sprained ankle?

Certain people are more likely to sprain their ankles. Women, children, and teenagers tend to have more sprains. You might also be at higher risk if you: Play sports, especially on an indoor court. Have balance problems.

How long does it take for an ankle to feel better?

Your ankle doesn’t feel better within 5 to 7 days. You might have a bone fracture instead of a sprain if: You have severe pain or pain that doesn’t get better with treatment. Your foot or ankle is twisted or extremely swollen. You can’t walk without pain.

How to stop a swollen ankle from hurting?

Rest keeps you from hurting the ankle again or putting stress on inflamed tissue. A brace or splint can take pressure off the joint. Ice is probably the best treatment. Put it on your ankle to lower blood flow and help with swelling, redness, and warmth.

How to keep ankles from spraining?

They might give you a brace or cast to hold your ankle still. You can use crutches to keep weight off it. If you have a severe sprain, have a follow-up appointment 1 or 2 weeks later to make sure you’re healing well and learn whether you might need physical therapy to help with flexibility and strength.

Why does my foot feel weak after a sprain?

It’s often worse when you press on it, move your foot in certain ways, walk, or stand. Redness and warmth. A sprain causes more blood to flow to the area. Instability. The joint can feel weak when the ligament is totally torn.

How to get a foot to stop hurting?

Stand on your injured foot, lift the other foot off the floor behind you, and try to maintain your balance. Use a countertop or chair back for support if you feel unsteady. Try to hold this for a few seconds at first. Then build up to 30 seconds and 1 minute, if you can. 13.

How to use resistance band for leg?

Tie your resistance band around a heavy object such as a desk or table leg. While sitting on the floor, hook your toes and upper foot into the band. Now, slowly pull your foot back towards you and return it to vertical position. Repeat this 10 times.

How to stretch ankles with a towel?

Prop up your ankle with a rolled-up towel or swimming noodle to keep your heel off the floor. Place the elastic band around the ball of your foot and hold the two ends. Now slowly push your ankle forward like you’re pointing your toe. Then slowly bring it back. Repeat this 10 times. Don’t use the band if there is any pain, or if your ankle feels wobbly.

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 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 rid of a swollen toe?

Place a small towel on the floor in front of you while you sit in a hard chair. With your shoes and socks off, gently grab the towel with your toes, scrunch it up, and count to 5. Then release the towel and repeat. Do this 8 to 10 times— or less if you feel pain.

How to stretch ankle ligaments?

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. 3. Towel and tissue scrunches.

Overview

A sprained ankle is a common injury when the tissue that connects your ankle bones and supports your ankle (ligaments) is torn or stretched beyond its limits, often after a fall, ankle roll or twist.

Diagnosis and Tests

Your healthcare provider will diagnose your sprained ankle after a physical examination of your foot and ankle to identify your range of motion and determine which ligaments are affected. The physical exam is typically followed by an imaging test, like an X-ray.

Management and Treatment

For the majority of ankle sprains, healthcare providers recommend using the PRICE method for the first 24-48 hours after injury. PRICE stands for protection, rest, ice, compression and elevation.

Living With

After treating your sprain with the PRICE method, you'll need to build back flexibility and strength in your ankle. Perform exercises recommended by your healthcare provider or physical therapist to improve your range of motion.

Frequently Asked Questions

The difference between a high ankle sprain and an ankle sprain depends on the location and ligaments that were injured. Ankle sprains are grouped into two location-based categories:

How to heal a sprained ankle?

To help your sprained ankle heal, you’ll need to ease the pain and bring down the swelling. Make an appointment right away for any ankle sprain, mild or severe. Your doctor will examine you and let you know if something more serious is wrong with your ankle.

What to do if your ankle is swollen and painful?

If your ankle is painful and swollen, remove ankle bracelets or toe rings right away. Then try the “RICE” method to ease your symptoms. RICE stands for “rest, ice, compress, and elevate.” Here’s how it works:

How to tell if you have a dislocated ankle?

Go to the emergency room if you have any of the following symptoms: Severe pain, bruising, or severe swelling. Bleeding, numbness, or change in color of the affected area. Your ankle looks deformed or seems dislocated. You can't put any weight on it.

How to treat a sprained ankle?

The early treatment of an ankle sprain is the "RICE" method of treatment. 3  This is focused on reducing ankle swelling and alleviating pain: 1 Rest: The first 24-48 hours after the injury is considered a critical treatment period and activities need to be limited. Gradually put as much weight on the involved ankle as tolerated and discontinue crutch use when you can walk without a limp. 2 Ice: Ice application is effective to reduce swelling and alleviate pain. While ice packs can be helpful, there are special ice wraps that are made to mold to the joint. 3 Compression: Use compression in the early phase of ankle sprain treatment. Using an Ace bandage, wrap the ankle from the toes all the way up to the top of the calf muscle, overlapping the elastic wrap by one-half of the width of the wrap. The wrap should be snug, but not cutting off circulation to the foot. 4 Elevation: Keep your sprained ankle higher than your heart as often as possible. This can also help to dramatically reduce swelling. Keep in mind, propping your ankle on a chair while you are sitting up does not elevate above your heart.

How to prevent ankle sprain?

Strengthening Exercises. Once motion has been achieved and swelling and pain are reduced, you should start strengthening the ankle. 3  Following an injury such as a sprain, the ankle will be weak and susceptible to reinjury. Ankle-strengthening exercises can help prevent reinjury and return you to normal activities.

What to use for ankle sprain?

While ice packs can be helpful, there are special ice wraps that are made to mold to the joint. Compression: Use compression in the early phase of ankle sprain treatment.

How to recover from ankle injury?

The first step toward recovery is to regain normal ankle mobility. 3  Mobility can be limited by pain and swelling; therefore, in order to effectively treat restricted motion, try to address pain and swelling. After ankle injuries, range-of-motion activity should start as soon as possible. 4  Rarely do injuries require immobilization (as in a cast or boot), since most injuries can be treated with early motion exercises. Check with your doctor to determine when it's okay to start motion activities.

How to move your foot through all the basic ankle motions?

The most frequently recommended active-motion activity is to "write" the alphabet in space with your big toe. Start with printing the alphabet, then try cursive. This simple activity will move your foot through all the basic ankle motions.

What is the final step in recovery from ankle injury?

3  This may include drills aimed at cutting, pivoting, or jumping, such as those that mimic movements of your chosen sport. It is important to perform these activities in a simulated environment before returning to your normal sports activities.

What is the word used to describe your body's ability to sense the position of a joint?

Proprioception is the word used to describe your body's ability to sense the position of a joint. 5  For example, when you close your eyes, you can feel the position of your body without necessarily looking to see the position of your body. Proprioception also helps control the position of your body.

What is ankle sprain?

Essentially, an ankle sprain is an injury to ligaments that support the ankle joint. Most ankle sprains involve injury to one or several of the ligaments on the lateral side, or outside, of the ankle. Ankle sprains vary in severity based on the number of ligaments injured and degree of the ligament injury. High ankle sprains refer to injuries ...

What is the most common injury in sports?

A sprained ankle is one of the most common injuries in sports. In many sports, studies show that ankle sprains are the most common injury that players suffer. Even minor ankle injuries can cause the athlete to miss quite a bit of time from the sport. An active person might not be able to exercise for weeks.

How to reduce swelling in ankle?

Ice or cold packs can help to decrease swelling of the ankle. C stands for compression. An ACE bandage or compression sleeve can decrease ankle swelling. E represents elevation. Raising the leg and ankle above the level of the heart can decrease foot and ankle swelling as well.

How to heal a sprained ankle?

Treatment of an ankle sprain varies from patient to patient. Treatment can vary depending on the type of ankle sprain and its severity. A lace-up ankle brace can stabilize the injured athlete’s ankle, allowing him to bear weight while the ligaments heal. A boot could be beneficial for more severe injuries. Working with a physical therapist can help decrease ankle swelling and restore ankle motion and strength. Balance exercises and other neuromuscular training with physical therapy potentially can speed his recovery. It might also decrease the chance of suffering a recurrent ankle sprain. Surgery is rarely needed for a first-time ankle sprain.

How long do you have to be out of sports with a sprain?

Mild ankle sprains often only cause athletes to miss a few days or one or two weeks. More severe injuries can keep them out for 4 to 6 weeks. Also read:

What is lateral ankle sprain?

Lateral ankle sprains usually occur with inversion mechanisms . This mechanism involves the ankle rolling in such a way that the outer border of the foot contacts the ground. Many other movements can occur. Each mechanism can injure different ligaments. Also read: Common ankle injuries in sports and exercise.

How to help a swollen ankle?

A boot could be beneficial for more severe injuries. Working with a physical therapist can help decrease ankle swelling and restore ankle motion and strength. Balance exercises and other neuromuscular training with physical therapy potentially can speed his recovery.

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

This can be the result of an accident, overexertion, or prolonged repetitive motion. The big difference between a strain and a sprain is the bruising that accompanies a sprain. Like a strain, a mild sprain can be treated with the RICE method. As long as you stay off the injured ankle and allow it to heal, you should recover quickly. Spraining your ankle can be painful. If you experience the following symptoms, you may have a sprained ankle.

What is a strained ankle?

A strained ankle is the result of overstretched or torn muscles and tendons. When determining the difference between a strain and a sprain it’s important to remember a few key differences.

What is the difference between a sprain and a strain?

Bruising is the major difference between a sprain and a strain. When you sprain your ankle, ligaments and blood vessels tear, creating a bruise. The bruise won’t appear instantly but is a good indicator that you may have sprained your ankle.

How to tell if your ankle is broken?

Broken Ankle Signs & Symptoms. A broken ankle is the most severe type of ankle injury and will need to be confirmed by a doctor using an x-ray. Signs your ankle is broken include pain, swelling and bruising, accompanied by pale skin, inability to move the toes, and numbness.

What is the best treatment for a sprained ankle?

As with a sprained ankle, the RICE method is the initial best course of action. If symptoms do not resolve after a few days, seek medical attention. Mild strains can be treated using the RICE technique, which includes: Rest. Ice.

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

Assuming surgery isn’t needed, you should be back to normal after 4–8 weeks. Whether you have a strain, sprain, or break, ankle injuries hurt. The best way to treat your injury is to seek care as soon as possible.

Why is it important to understand your symptoms?

While we never recommend self-diagnosis, it’s important to understand your symptoms because the severity of the injury can inform your decision about what type of treatment you should seek. Below we detail common signs and symptoms for strained, sprained, and broken ankles.

What is ankle sprain?

An ankle sprain involves one or more of the ligaments that connect your bones in your leg to your bones in your foot. Your ankle ligaments keep your bones from moving out of place. When you sprain your ankle, you stretch or tear a ligament (s).

How long does it take to recover from a second degree ankle sprain?

When you’re diagnosed with a second degree sprain, you can anticipate a longer recovery than 4 weeks.

What happens when you jump on your foot?

jumping, then landing hard on your foot. someone stepping or landing on your foot. These movements and activities involve the foot or lower leg experiencing a sudden twisting force or roll, which forces the ankle joint out of normal position. When this happens, you can sprain a ligament (s) in this area.

How long does it take for a third degree sprain to heal?

This sprain will require some patience since you can expect anywhere from 3 to 6 months for recovery.

How long does it take to recover from an ankle injury?

Step 2: Recovery. In the first 2 weeks following an injury, Sandow says that there can be a quick decrease of pain and an improvement in your ankle’s movement and function. “Some people can return to activities within 1 to 3 weeks depending on the demands of their daily life,” she explains.

What causes a sprained ankle?

Common causes of ankle sprain include: walking or running on uneven surfaces. falling down. sports that require rolling or twisting of the foot or cutting actions.

Can a weakness in the hip cause a sprain?

Since the muscles on the side of your hip help stabilize your entire leg, he says a weakness could cause the an kle to roll out and a sprain to occur. The good news, says Sampsell is a 2014 research review showed that balance training, like balancing on one foot, can help prevent ankle sprains.