- 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?
See more
How long should it take for a 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.
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.
Does walking on a sprained ankle make it heal faster?
Walking. The pain and swelling that immediately follow an ankle sprain may be severe. This can make it impossible for a person to put any weight on the joint. As the swelling goes down, walking can promote healing.
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.
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.
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.
What you shouldn't do with a sprained ankle?
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.
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 I wrap a sprained ankle overnight?
Most experts recommend that you only wrap your ankle during the day for support and protection, while you continue to ice, elevate and rest the injury. While some people feel a sense of comfort from a compression wrap at night—unless it provides pain relief, you shouldn't have your ankle wrapped while you sleep.
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.
Is Epsom salt good for sprained ankle?
After a few days of applying ice consistently to your sprained ankle, you can introduce a warm Epsom salt bath. Epsom salt baths are known for soothing sore muscles and helping reduce stiffness. This is a relaxing way to ease your pain while staying off your ankle.
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 a sprained ankle?
A sprained ankle occurs when the ligaments are forced beyond their normal range of motion. Most sprained ankles involve injuries to the ligaments on the outer side of the ankle. Treatment for a sprained ankle depends on the severity of the injury.
When does a sprained ankle occur?
December 21, 2020. A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way, stretching or tearing the tough bands of tissue, or ligaments, that help hold your ankle bones together.
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.
How to heal a sprained ankle?
As soon as the doctors at Go Feet say you’re ready, one of the best treatments for a sprained ankle is physical therapy. Physical therapy exercises are designed to strengthen the muscles around the ankle and improve coordination. When you should start physical therapy really depends on your injury, but doing mobilization exercises can get you back ...
What is the best pain reliever for a sprain?
Over-the-counter anti-inflammatories, such as ibuprofen, can help reduce your immediate pain. You may also benefit from topical pain medicine applications. In most cases, you only need painkillers for a few days to take the edge off the immediate consequences of the injury.
How does compression help your feet?
At Go Feet, the expert podiatrists can wrap your foot from your toes to just above the ankle at a pressure that’s going to facilitate healing without cutting off circulation. Compression helps by controlling swelling and adding stability.
What happens if you twist your ankle?
Whether you stepped oddly on an uneven surface or twisted it during a soccer or football game, you know the signs: pain, swelling, and weakness in the ankle joint.
How to rest after a sprain?
Rest. Avoid walking on the ankle following injury. Crutches may be necessary if you have a severe tear or fracture. In the days following the sprain, minimize weight-bearing activity. How long you should rest depends on the severity of your tear; the team at Go Feet will give you guidelines.
How to get rid of swelling after a sprain?
Ice can help alleviate swelling in the hours and days following your sprain. Never put the ice directly on your skin; instead wrap it in a towel or sheet, and apply to the injured area for 20 minutes at a time. Take 20 minutes with no ice before repeating again.
Can you have surgery on a sprained ankle?
And, although surgery is required in some cases, you can usually use noninvasive methods to restore function and health to a sprained ankle. Read on to learn the seven best treatments for your sprained ankle.
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:
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.
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 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.
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.
How long should I rest my ankle after a sprain?
Ideally, elevate the area as much as possible for at least the next 48-72 hours.
Why do I have sprains on my ankles?
Using improper form or having poor posture. Excess supination when running or walking, can contribute to ankle sprains. Having existing muscular compensations due to poor posture in the legs, sacrum and spine. Old injuries, including ankles sprains, stress fractures in the legs or tendon tears.
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 long should I elevate my ankle?
Ideally, elevate the area as much as possible for at least the next 48-72 hours. Natural sprained ankle treatments included below are: icing the ankle, dulling pain with essential oils, and preventing the injury from happening again.
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.
Rest
Ice
Compression
Elevation
Specialist to consult
Painkillers
Immobilization
- Treatment for a sprained ankle depends on the severity of your injury. The treatment goals are to reduce pain and swelling, promote healing of the ligament, and restore function of the ankle. For severe injuries, you may be referred to a specialist in musculoskeletal injuries, such as an orthopedic surgeon or a physician specializing in physical me...
Physical Therapy