Ankle sprains are the most common type of foot injury that affects people in all walks of life. Whether you’re an active athlete, a busy mother or a senior enjoying retirement, all it takes is one misstep for your ankle ligaments to sprain. And while these sprains can sometimes be severe and require professional medical treatment, oftentimes mild and moderate ankle sprains can be effectively treated at home. With that in mind, we wanted to share some expert tips for managing a sprained ankle from the comfort of your home.
Managing A Sprained Ankle At Home
A sprained ankle is not something that you should ignore or just assume will eventually go away. You will likely notice some natural symptom improvement in the days and weeks that follow a sprain as healing starts to run its course, but you’re not going to make a full recovery unless you proactively treat the sprain. If you just try to push through the discomfort or you don’t actively seek treatment, symptoms can linger and your supportive ligaments can remain weak, putting you at an increased risk for another sprain. Here’s what you’ll want to do to recover at home after an ankle sprain.
1. Short-Term Rest – Short-term rest is important after an ankle sprain so that you don’t make the injury worse. Try to limit stress on the ankle for the first 24-48 hours after the injury.
2. Elevate – While you’re resting, it may also be beneficial to elevate your ankle above your heart. This will help to draw fluid away from the area and limit swelling, as excessive swelling can lead to delayed healing.
3. Compress – An ankle wrap, ankle tape or compression socks can also help to limit fluid buildup in the area by helping to open blood vessels to improve circulation.
4. Ice – Icing is another simple way to limit swelling after an injury. Don’t apply ice directly to the skin, as this could irritate or damage your skin. Wrap the ice in a towel or cloth and ice the area for 15-20 minutes a few times a day.
5. Anti-Inflammatories – Taking over-the-counter anti-inflammatory medications as directed can reduce swelling and inflammation, which will speed up recovery and make normal movements a little more comfortable.
6. Heat – After a couple days, some people find that heat is more beneficial than ice. Heat will help to expand blood vessels and bring healthy blood to the area. It can also help to relax muscles and soft tissues, which can aid in mobility.
7. Physical Therapy – While a lot of the above tips are helpful, they are passive in nature. The single best thing you can do for your ankle once enough healing has taken place is to pursue physical therapy. PT will help to restore strength and flexibility to your ankle, which it’s going to need if you want to remain active. Simple foot exercises like drawing the invisible alphabet with your foot, one-legged balance exercises and resistance band movements can help your ankle ligaments get back to a pre-injury level of fitness. You probably don’t need to do all of the above tips, but physical therapy is the one tip you can’t skip if you want to restore confidence and function in your ankle after a sprain.