A sprained ankle refers to an injury to the ankle's one or more ligaments. Some sprains can be mild, and some can be severe. Mild sprains can be due to overstretching or irritating the ligaments. On the other hand, severe sprains can lead to the ligaments' complete tearing when not treated promptly.
A sprained ankle can be painful. In cases of severe sprains, the recovery may require several weeks or months. Fortunately, there are some tips at home to help speed up the healing of the sprain or reduce the risk of re-injury.
RICE
RICE means Rest, Ice, Compression and Elevation. Medical experts recommend this technique to lessen the inflammation and swelling after the injury. Let's tackle each one:
- Rest - Resting the injured ankle is the primary key to healing it fast. You can also wear a brace to aid you in stabilising the injured area. Do not attempt to return to heavy activities such as sports and work to prevent adding damage to the injury.
- Ice - An ice pack applied to the affected area may help in reducing the blood flow to the injured part, thus, relieving pain and swelling.
Although doctors recommend using an ice pack on the injury, for the National Athletic Trainers' Association, there is limited proof that supports its effectiveness.
In case ice does not aid in relieving the symptoms, other treatments are available.
- Compression - Compression helps in reducing the swelling by stabilising the injured joint. To do this, use a bandage to wrap the injured ankle. The bandage must be snug yet not tight so that it will not cause pain and numbness to the skin.
- Elevation - Keeping the sprained ankle in an elevated position prevents fluid accumulation in the joint. This can relieve swelling and reduce pain, as well.
You can also try sleeping with your foot and ankle propped up on pillows located at a level higher than your heart. When resting or sitting, you can also use a footrest or pillow to keep your ankle elevated.
Heat
The heat aids in increasing the blood flow to an injury, which promotes speedy healing. Some patients also discover that it can ease tight muscles; thus, reducing tension and pain.
However, it is crucial to remember not to use heat while your ankle is still inflamed or swollen. Wait for the swelling to subside, and then apply a heat pack for 15-20 mins at a time.
Some patients also prefer to alternate ice and heat packs. You can also do that only when the swelling is gone.
Stretching
A sprained ankle causes nearby muscles and joints to be at risk of damage. This is most likely when the tissues become disused and weak.
Stretching can keep the muscles limber and stronger. It promotes better blood circulation to the area to make the healing faster.
To do this, gently stretch your ankle by moving it in different directions at least three times every day. Flex the foot forward, backward and roll it both clockwise and counterclockwise. Make sure not to overextend the ankle or force it to move when it hurts.
Walking
When a sprained ankle is severe, the patient may not be able to put any weight on the joint. However, when the swelling goes down, walking can be an effective way to promote fast healing. Walk short distances in the house. Then, gradually take a walk for longer distances until the ankle starts healing.
Physical therapy
Physical therapy can benefit anyone who experiences pain due to mild or severe sprain and other injuries.
A reliable physical therapist will perform an exam first to evaluate the ankle injury and know if other underlying issues cause pain. A person's lifestyle and daily activities will also be evaluated. Then, a customised exercise will be created for the patient to promote healing of the sprained ankle fast and effectively.
Conclusion
Accidents happen, no matter how we try to avoid them. Getting a sprained ankle is no excuse for that. We can have them while working, playing sports or even an accidental wrong move. There are treatments available, but there are also some healing tips that you can try at home to prevent the injury from getting worse.
If you're looking for an online physiotherapy consultation in Brisbane, we're happy to assist. We provide cost-effective services, including remedial massage, pilates and physiotherapy. Contact us today to find the therapy that is best for you.
