- 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. ...
- Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. ...
- Elevation.
Medication
Tips to aid healing
- RICE. The acronym RICE stands for: rest, ice, compression, and elevation. ...
- Heat. Heat increases blood flow to an injury, which can speed healing. ...
- Stretching. An injury to the ankle puts nearby muscles and other structures at risk of damage. ...
- Walking. ...
- Exercise. ...
- Massage. ...
- Physical therapy. ...
Procedures
Use the PRICE method.
- Protection. To prevent further injury, the sprained ankle must be immobilized immediately. ...
- Rest. Whether your sprained ankle is mild or severe, keep it at rest for the time being. ...
- Ice. The next course of action is ice. ...
- Compression. Compression involves applying pressure to the sprained ankle and its surrounding areas to reduce swelling.
- Elevation. ...
Therapy
When Should I Seek Medical Attention for a Sprained Ankle. You should seek immediate medical attention if you experience the following: You have prolonged severe pain or swelling; You have an open wound in the injury site; Your foot or ankle look deformed after being injured; There are signs of infection (redness, warmth, or tenderness)
Self-care
What’s the best way to treat an ankle sprain?
- RICE The first step after an injury is to: rest reduce the swelling prevent further injury The American Academy of Orthopaeidic Surgeons (AAOS) recommends: R: rest the ankle ...
- 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 ...
- Rehabilitation
Nutrition
What is the best natural remedy for a sprained ankle?
How to make a sprained ankle heal faster?
When should I seek medical care for a sprained ankle?
What is the normal recovery time for a sprained ankle?
How long does it usually take for sprained ankle to heal?
How long does a sprained ankle take 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.
Is it OK to walk on 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.
Should you wrap a sprained ankle overnight?
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.
Can walking on a sprained ankle make it worse?
Yes. That's the very short answer. According to the National Association of Athletic Trainers, ankle injuries, including sprains, are very often undertreated. Ignoring treatment, including excessive movement of the ankle through unnecessary walking, leads to a greater risk of worsening the injury.
How do you know what grade your ankle is sprained?
3 Grades of Ankle SprainsGrade 1: Your ankle will probably feel sore and may be slightly swollen. In this case, the ligament has been overstretched but not torn.Grade 2: You have a partial tear in the ligament. This causes prolonged pain and swelling. ... Grade 3: This is a full tear of the ankle ligament.
How do I know if my ankle is sprained or fractured?
With a sprain, you feel pain. But if you have numbness or tingling, your ankle is most likely broken. Where is the pain? If your ankle hurts or is tender to the touch directly over your ankle bone, you probably have a fracture.
What cream is good for sprained ankle?
Nonsteroidal anti-inflammatory drugs (NSAIDs) may be most effective if you use them during the 48-hour window after you sprain your ankle.
Should I elevate sprained ankle while sleeping?
Healthguidance.org recommends how to sleep with a sprained ankle is by elevating it slightly to drain fluids and prevent unnecessary swelling, so place a pillow or some blankets under the offending ankle while you sleep. Also apply some ice before going to bed to reduce inflammation.
Is hot water good for a sprained ankle?
Give your injured ankle a few days to recover after the initial injury. When the swelling goes down, you may want to warm your ankle before rehabilitation by soaking it in warm water. Warm tissues are more flexible, and less prone to injury.
Should you rub sprained ankle?
For less severe injuries, a person can try gentle massage at home. Some people find that massaging the bottom of the foot or heel provides relief. Others prefer to massage around or just above the ankle. A person should stop massaging the area if it causes pain or worsens symptoms.
How do you make a sprained ankle heal faster?
Self-careRest. 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.
Should a sprained ankle be wrapped?
Proper initial care of your sprained ankle is critical. A compression wrap helps decrease swelling. If swelling is kept to a minimum, it may help your ankle feel better. Applying a compression wrap is easy and can be done at home.
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.
What is the best treatment for a sprained ankle?
Physical therapy may especially benefit anyone who experiences long-term pain following a serious sprain and anyone with a history of similar injuries. A physical therapist will perform an exam of the person’s ankle to identify weak muscles and other issues that can cause pain and increase the risk of injury.
How to heal ankle sprain?
As the swelling goes down, walking can promote healing. Start by walking short distances within the house.
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 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.
Why does stretching help with ankle pain?
Stretching keeps the muscles strong and limber. It also helps more blood circulate to the area, which may help the ankle heal faster.
How long does it take for an ankle to heal after walking?
If this is the case, wait 1–2 days, then try again.
How to diagnose a sprained ankle?
Oftentimes it’s possible to diagnose a sprained ankle based on symptoms and appearance. Your doctor will look for signs of ankle swelling. She will talk to you about your symptoms and how the injury happened. She may also move around or press the ankle to determine how limited your range of motion has become. Once diagnosed, your orthopedist or doctor’s recommended treatments for the sprained ankle can include:
What does it mean when your ankle is sprained?
A “sprain” is usually a sign that certain parts of the body are overused and stressed. A sprained ankle can also be called a rolled ankle or twisted ankle. Pain often means that a tear has developed in one or more ligaments that support and stabilize the ankle.
Why does my ankle roll?
However, too much dorsiflexion is also problematic and leads to instability. Too much motion due to weakness in the muscles and joints of the feet can contribute to ankle rolling. Here are tips to help you stretch and strengthen the lower legs after your initial injury heals.
What happens if you have instability in your ankle?
Over time, muscular compensations caused by instability can result in damage to the bones and cartilage of the ankle joint. This is especially risky for those who engage in high-impact exercises such as running or playing contact sports.
Why do my ankles feel weak?
Weakness in the ankles or lower body can also occur from too little activity (a sedentary lifestyle). Loose ligaments or loss of cartilage in the joints of the feet or ankles (such as those of the subtalar joint). In some cases, leg discrepancy (legs are different lengths) due to genetics, which cause instability.
How do you know if you rolled your ankle?
Some signs that you’ve likely rolled your ankle include: Pain when putting weight on the ankle or when moving. Signs of a swollen ankle, including puffiness, redness, heat and throbbing near the affected ligaments/joints. Bruising near the bone or other types of discoloration of the skin.
How to keep swelling down after a sprain?
In the first 1-2 days after the injury, try to ice the ankle to keep swelling down. Use an ice pack or even a frozen bag of veggies. Press it against a cloth and the ankle for about 15-30 minutes at a time. Ideally, do this several times per day.
What is a sprained ankle?
A sprained ankle is an injury or tear of one or more ligaments on the outer side of your ankle . If a sprain is not treated properly, you could have long-term problems. A sprain can be difficult to differentiate from a broken bone without an X-ray.
How to keep ankle ligaments from swelling?
An ankle brace often helps control swelling and adds stability while the ligaments are healing. 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.
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.
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.
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).
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The content of FootCareMD, including text, images, and graphics, is for informational purposes only. The content is not intended to substitute for professional medical advice, diagnoses or treatments. If you need medical advice, use the "Find a Surgeon" search to locate a foot and ankle orthopaedic surgeon in your area.
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.
What to do if you have a sprained ankle?
If you suspect you may have sprained your ankle, the first step is to check for the symptoms of a sprain: Next, you should follow the tried-and-true treatment protocol of R.I.C.E: rest, ice, compression, and elevation. Rest: Avoid activities that actively cause pain in your ankle.
What is ankle sprain?
Ankle sprains are very common injuries that can affect anyone—from professional athletes to those with limited mobility, from children to adults. They occur when the ligaments that support the ankle go beyond their normal range of motion and become stretched or torn.
How to get rid of swelling in ankles?
Elevation: By keeping your ankle elevated above the level of your heart, you can help reduce swelling and pain. Prop up your leg during the day, and put a pillow beneath your ankle in bed at night.
How long does it take for a sprain to heal?
After 2 to 3 days. After a few days of using the R.I.C.E. 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.
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 treat a sprained ankle?
Surgery. In severe and/or chronic sprains and strains that do not respond to first-line treatment or rehabilitation, one or more types of surgery may be required: 1 Surgery may be arthroscopic, in which the surgeon looks inside the ankle joint with a special camera to determine if any loose bone fragments may be interfering with the healing process. Arthroscopy can also be used to determine if a portion of the injured ligament, muscle, or tendon has become caught within the joint capsule. 2 Surgery may be reconstructive, in which the surgeon repairs torn ligaments, muscles, or tendons with stitches or other types of sutures. The surgeon may also transplant tissue from other parts of the patient's foot and ankle to aid in the reconstruction. 3 Orthopedic surgeons generally perform ankle surgery. Orthopedic surgeons may also be fellowship trained in the exclusive practice of foot and ankle surgery.
What is the RICE protocol for ankle sprains?
Grade 1 and 2 ankle sprains and strains. For Grade 1 and Grade 2 sprains, most doctors recommend the RICE protocol, which stands for R est, I ce, C ompression, and E levation: Rest. Patients are advised to not walk or stand on the sprained or strained ankle until healing is complete. The rest period can range from a day or two for Grade 1 sprains ...
How long does it take to recover from ankle surgery?
Patients who require surgery to treat their ankle sprains and strains will require additional recovery time and physical therapy, which can range from weeks to months.
What is the treatment for a grade 3 sprain?
Grade 3 sprains and strains are usually unstable and require longer healing. The following treatment protocol may be used: Casting. In addition to rest and elevation, the first phase of healing usually involves casting or bracing of the foot, ankle, and lower leg. A traditional plaster cast may be used, or a commercial air cast.
What is the best exercise for a grade 3 sprain?
Isometric strengthening exercises that promote proprioception (body/joint position awareness) are especially important in Grade 3 sprains and strains to help reduce the chance of re-injury. Therapeutic exercises may be land-based or water-based, with water-based exercises usually reserved for those with severe injury.
Does Tylenol help with ankle pain?
Acetaminophen (Tylenol) can also provide pain relief. 1. The combination of rest, compression, and pain relief can help support the body's natural healing process, and prevent further aggravation of the ankle injury. advertisement.
How to treat a swollen shin?
Ice. Applying cloth-wrapped ice packs to the injury site as soon as possible after the injury occurs is strongly recommended. The ice helps reduce swelling and pain. Ice packs may be applied for 20 to 30 minutes at a time , three to four times daily.
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 it called when your ankle rolls in and out?
This abrupt movement causes the ankle joint to move out of place. An inward ankle roll is called an eversion sprain. This type of injury affects the ligaments and tendons along the inner part of the ankle. These tendons also help support the arch of the foot.
What are the bones that connect the ankle to the knee called?
The ankle joint is formed by three bones. It works like a hinge to allow your foot to move easily in all directions. These bones are called: talus (ankle bone) tibia (shin bone) fibula (a small bone connecting the ankle to the knee) Ligaments connect the bones to each other, holding them together.
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.
