How to Care for a Sprained Ankle?

If the ligaments in your ankle stretch or tear because of a twist, turn, or sudden movement, then you have a sprained ankle. It’s a common injury, but don’t worry! You can care for a Sprained ankle yourself. Keep reading to get back on your feet soon.

What to Do Immediately After a Sprain?

The first thing you need to do to care for a sprained ankle is stop walking on the injured ankle. Then, apply ice to the area. Do it for 15-20 minutes to help reduce swelling and numb the pain. Compression is also important, so use a bandage to wrap the ankle. Do not wrap it too tightly. These steps can make a big difference and eliminate the need for sprained ankle treatments Mesa.

How Do You Care for a Sprained Ankle at Home? (Self-Care)

After the first day or so of care, there are a few more things you can do to speed up healing.

Rest

Resting is still the key to healing. Stay off the injured ankle as much as possible. Use crutches if you need help getting around, but don’t try walking on them just yet. Let your ankle heal without further stress.

Ice

Apply ice to the sprained ankle for 15-20 minutes every couple of hours for the first 48 hours. Ice helps with swelling and pain. Just remember to wrap the ice in a towel so it doesn’t touch your skin directly. If you don’t have ice, you can use a bag of frozen peas!

Compression

Wrap your ankle with an elastic bandage or a compression wrap to keep the swelling down. Make sure it’s snug but not too tight. You don’t want it cutting off circulation. If your toes start to tingle or turn blue, it’s too tight, so loosen it up.

Elevation

You need to keep your ankle elevated above the level of your heart when you’re resting. This helps the swelling go down. Prop your foot up with pillows while sitting or lying down. The higher, the better!

Pain Relief

If the pain is bothering you, over-the-counter medications like ibuprofen or acetaminophen can help you and postpone the need for sprained ankle treatments Gilbert. They’ll ease your pain and also reduce the swelling. Just be sure to follow the instructions on the package.

Start Gentle Movements (After a Few Days)

Once the swelling starts to go down, you can begin gently moving your ankle to help it stay flexible. Try exercises like tracing the letters of the alphabet with your toes. You can also move your foot in small circles. These movements help prevent stiffness and allow your ankle to heal properly. Do them slowly and stop if it hurts too much.

Gradual Return to Activity

When the pain and swelling start to improve, you can slowly return to your regular activities. Start with short walks around the house. As long as the pain doesn’t increase, you can gradually increase how much you walk each day. Don’t push yourself too hard.

Additional Treatments to Care for a Sprained Ankle

Besides R.I.C.E. and pain relief, there are a few extra treatments to care for a sprained ankle and help it heal faster:

• Physical Therapy: If your sprain is more serious, physical therapy can help. Your therapist will teach you exercises to strengthen your ankle and improve its flexibility. It can also help you prevent future sprains.
• Ankle Braces or Supports: Wearing a brace can help protect your ankle as it heals. It gives extra support and keeps the ankle from moving too much while you go about your day.
• Topical Treatments: Some people find that using creams or patches that reduce pain and inflammation can help. You can use and apply them directly to your skin over the injured area for some added relief.
• Compression Sleeves: These special sleeves provide gentle pressure on your ankle to help with swelling and improve circulation. You can wear them as you go about your day to help keep the swelling and the need for sprained ankle treatments Scottsdale in check.

How Long Does It Take for a Sprain or Strain to Heal?

Healing time for sprained ankle treatments Chandler depends on how bad the injury is:

For mild sprains, the ligaments are not torn, just stretched. Moderate sprains involve partial tears, and severe sprains mean the ligament is completely torn.

Best Center to Care for a Sprained Ankle in Phoenix, Arizona

If you need professional sprained ankle treatments Phoenix, Foot and Ankle Specialty Centers is the place to go. We diagnose your injury and provide treatment options that fit your needs. With offices in Gilbert, Scottsdale, Chandler, Mesa, and Phoenix, we’re here to help you with your ankle injury no matter where you are. Schedule your consultation today for expert care.

Best Way to Care for a Sprained Ankle: Let’s Recap

To care for a sprained ankle, follow the R.I.C.E. method right away. After the first few days, start gentle range-of-motion exercises and gradually return to walking as the pain and swelling reduce. If your sprain is more severe, consider seeing a foot doctor or physical therapist.

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