Ankle Sprain: Care Instructions (2024)

FAQs

Ankle Sprain: Care Instructions? ›

Phase 1 – 1 Week – Resting, protecting the ankle, and reducing swelling. Phase 2 – 1 to 2 Weeks – Restoring range of motion, strength, and flexibility. Phase 3 – Weeks to Months – Gradually returning to activities that do not require turning or twisting the ankle and doing maintenance exercises.

Phase 1 – 1 Week – Resting, protecting the ankle, and reducing swelling. Phase 2 – 1 to 2 Weeks – Restoring range of motion, strength, and flexibility. Phase 3 – Weeks to Months – Gradually returning to activities that do not require turning or twisting the ankle and doing maintenance exercises.

The first goal is to decrease pain and swelling and protect the ligaments from further injury. This usually means adopting the classic RICE regimen — rest, ice, compression, and elevation. If you have severe pain and swelling, rest your ankle as much as possible for the first 24 to 48 hours.

In fact, walking on the sprained ankle can actually improve recovery and stimulate stronger healing of the injured ligaments and tendons. One important thing to keep in mind is that ankle swelling can last 2-3 months after the injury, even if the pain has completely gone away.

Remember these by thinking “RICE” (Rest, Ice, Compression, Elevation). A compression wrap, splint, or brace lets the ankle move without injury. Never use heat before 72 hours after the injury (causes more swelling). Physical therapy can strengthen muscles, help recovery, and help prevent more injuries.

Your doctor may be able to tell the severity of your ankle sprain based on the amount of swelling, pain, bruising, and stability. If you have difficulty bearing weight, or tenderness in the bones of the foot and ankle, you may need additional tests to rule out a fracture.

If the bandage starts to feel tight, or if the area below it feels numb or tingly, or is cool, loosen it. Keep the bandage snug during the day, but loosen it before you go to bed. Remember, just because your ankle is wrapped doesn't mean you should use it. You need to rest it and give it time to heal.

While both a sprained ankle and a rolled ankle involve ligament damage, the main difference lies in the specific ligaments affected. A sprained ankle encompasses any damage to the ligaments in the ankle joint, while a rolled ankle specifically refers to damage to the ligaments on the lateral side of the ankle.

Grade 1 Sprain: Slight stretching and some damage to the fibers (fibrils) of the ligament. Grade 2 Sprain: Partial tearing of the ligament. If the ankle joint is examined and moved in certain ways, abnormal looseness (laxity) of the ankle joint occurs.

Sudden pain, swelling, trouble walking, and other symptoms can signal a need for medical attention. Waiting too long can lead to repeat injuries, more complex treatments, worse long-term results, and even arthritis. “Acute, sudden pain in the ankle with a trauma is often caused by an ankle injury,” Dr.

Should you massage a sprained ankle? ›

For less severe injuries, a person can try gentle massage at home. Some people find that massaging the bottom of the foot or heel provides relief. Others prefer to massage around or just above the ankle. A person should stop massaging the area if it causes pain or worsens symptoms.

Painkillers like paracetamol(external link opens in a new window / tab) will ease the pain and ibuprofen(external link opens in a new window / tab) will bring down the swelling. You shouldn't take ibuprofen for 48 hours after your injury as it may slow down healing.

Untreated ankle sprains can cause persistent instability, degenerative and arthritic changes and chronic tendon inflammation. In addition, it may not heal fully and feel like the ankle is trying to give out constantly, which can result in re-injury.

Putting too much pressure on a sprained ankle could worsen the sprain, cause more discomfort and prolong healing time.

Rest – stop any exercise or activities and try not to put any weight on the injury. Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours. Compression – wrap a bandage around the injury to support it during the day.

Most ankle sprains heal with no problems. You should feel much better after 2 weeks. Up to a third of people still have some pain after a year. Once the swelling has gone down and you can walk without pain, you can probably start exercises to build flexibility and strength.

An ankle sprain can sometimes mean you need to take some time off work to help recovery. How long you're off will depend on the nature of your condition and your role at work. You do not need to be symptom free before you consider returning to work.

An untreated strain may affect your ability to stand and walk later, and it can increase your risk for future strains. Untreated sprains can lead to a chronically unstable ankle joint. This condition increases your chances of developing conditions, such as: Degenerative changes in your ankle joint.