Ankle sprains are very common injuries, they occur when the ligaments that support the ankle go beyond their normal range of motion and become stretched or torn.
What you do in the first few hours and days after a sprain can help you lessen the pain and heal more quickly.
Symptoms of a Sprain
Sudden, sharp pain that forces you to immediately stop moving or take weight off the ankle.
Pain that’s located on the spot of the injured ligament (for example, on the inside of your ankle). Swelling or bruising at the site of the sprain. Limited or no ability to move the ankle a certain way or stand on it.
The first 24 to 72 hours
If you suspect you may have sprained your ankle (see 𝐒𝐲𝐦𝐩𝐭𝐨𝐦𝐬), follow the treatment protocol of R.I.C.E: rest, ice, compression, and elevation.
REST
Avoid activities that actively cause pain in your ankle.
ICE
Treating a sprain with ice can reduce pain and swelling. When you ice your ankle, make sure you use a cloth barrier between the ice and your skin and limit icing session to 10 to 15 minutes every 1 to 2 hours.
COMPRESSION
An elastic bandage can bring down swelling and stabilize the joint. Wrap it snugly, but not so tight that it causes numbness or tingling. And remove or significantly loosen it when you go to bed at night.
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.
You may need to see your doctor or a specialized sports medicine doctor if you have a severe sprain and/or your symptoms persist despite practicing R.I.C.E. at home.
𝘛𝘩𝘪𝘴 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘧𝘰𝘳 𝘦𝘥𝘶𝘤𝘢𝘵𝘪𝘰𝘯𝘢𝘭 𝘱𝘶𝘳𝘱𝘰𝘴𝘦𝘴 𝘰𝘯𝘭𝘺; 𝘯𝘰 𝘪𝘯𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘪𝘴 𝘪𝘯𝘵𝘦𝘯𝘥𝘦𝘥 𝘰𝘳 𝘪𝘮𝘱𝘭𝘪𝘦𝘥 𝘵𝘰 𝘣𝘦 𝘢 𝘴𝘶𝘣𝘴𝘵𝘪𝘵𝘶𝘵𝘦 𝘧𝘰𝘳 𝘱𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭 𝘮𝘦𝘥𝘪𝘤𝘢𝘭 𝘢𝘥𝘷𝘪𝘤𝘦.
