Put ice or a cold pack on your foot for 10 to 20 minutes at a time to stop swelling. Try this every 1 to 2 hours for 3 days when you are awake or until the swelling goes down.
Put a thin cloth between the ice pack and your skin. Keep your splint dry. After 2 or 3 days, if your swelling is gone, put a heating pad set on low or a warm cloth on your foot. Some doctors suggest that you go back and forth between hot and cold treatments. Prop up your foot on a pillow when you ice it or anytime you sit or lie down.
Try to keep it above the level of your heart. This will help reduce swelling. Take pain medicines exactly as directed. If the doctor gave you a prescription medicine for pain, take it as prescribed. If you are not taking a prescription pain medicine, ask your doctor if you can take an over-the-counter medicine. Do any exercises that your doctor or physiotherapist suggests.
Return to your usual exercise gradually as you feel better. Call your doctor or nurse call line now or seek immediate medical care if: You have increased or severe pain.
Your toes are cool or pale or change colour. Your wrap or splint feels too tight. You have signs of a blood clot, such as: Pain in your calf, back of the knee, thigh, or groin. Pain Management. Medically Reviewed. Knowing four steps for ankle sprain recovery can come in handy. Many people will sprain or tear the ligament of their ankles at some point in their lives.
While ankle sprains are most common as sports injuries among athletes, ankle sprains can happen to anyone and can occur simply from rolling the foot inward.
You will have to be patient and wait for your ankle to heal by itself. Luckily, there are things you can do to speed up your ankle sprain recovery. In addition, not only can the right post-injury treatment help your ankle heal much faster, but it can also help prevent future ankle problems, complications and even injuries.
The most important thing you can do for quick and complete ankle sprain recovery is to act as quickly as you can and follow these four steps: Use the P. Brooker from Columbus Road Runners, P. The following steps and tips below should help encourage ankle sprain recovery for you or for someone you know who has just sprained his or her ankle. Don't do anything that could aggravate your injury or cause you further harm. In such a time, your first instinct should be to protect the injured area.
If you can't avoid walking, try to use crutches or a cane. Stay off the injured area as much as possible and allow your body's natural healing elements to come into play. The best way to apply ice to your tender ankle is to use a bag of frozen peas or corn, as the bag will wrap around your leg easily. Apply ice for no more than 20 minutes at a time otherwise you could end up with freezer burn and tissue damage about three to five times a day for the first two to three days after the injury.
Space your ice applications evenly throughout the day. The fourth part of the P. Try wrapping an elastic bandage or tensor from your toes all the way up to about your mid-calf, wrapping it around your foot and leg as you go.
A research review showed that approximately 2 million acute ankle sprains occur each year in the United States, making it one of the most common musculoskeletal injuries. And when you consider that it takes between 3 to 4 weeks to heal a moderate ankle sprain and 3 to 6 months for a more severe injury to heal, finding the right treatment is key. The good news is you can heal from an ankle sprain and get back to doing the things you enjoy with the proper:. Keep reading to find out about the different types of ankle sprains, the best way to treat them, and how to prevent them from occurring again.
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. Sampsell says sprains are defined by grades, and are ranked from mild to severe. The approximate healing times correspond with these grades as follows:.
First degree sprains often take 3 weeks to heal. But some people can recover in less time, while some need 4 or 5 weeks. A little more severe is a second degree sprain, which Sampsell says usually involves 50 percent of the ligament tearing and will have more swelling and pain and loss of mobility.
In general, a second degree sprain can take 4 to 6 weeks to heal. A third degree sprain is a complete tear, which Sampsell says will take much longer to heal. This sprain will require some patience since you can expect anywhere from 3 to 6 months for recovery. However, Sandow points out that certain people may continue to experience pain 1 year after an ankle injury.
If an ankle sprain is not taken care of properly through physical therapy and medical care, Sampsell says the ligament may heal slightly stretched, which can lead to future ankle sprains. Additionally, the fibula can move slightly anteriorly. If this happens, Sampsell says a skilled physical therapist can perform mobilization to help restore normal motion and function.
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