Know How to Treat a Sprained Ankle

A sprained ankle is a common injury that occurs when the ligaments in the ankle are stretched or torn. It can happen to anyone, whether you’re an athlete or just walking down the street. While it can be painful and inconvenient, the good news is that most sprained ankles can be treated at home with some simple remedies. In this article, we’ll explore how to treat a sprained ankle. 

Rest and Elevate 

The first thing you should do if you sprain your ankle is to rest it. Try to stay off your feet as much as possible for the first 24-48 hours. This will give your ankle time to heal and reduce the amount of swelling. If you need to walk, use crutches or a cane to keep weight off the affected ankle. 

You should also elevate your ankle above as much as possible during this time. Swelling and discomfort will be reduced as a result. To elevate your ankle, prop it up on some pillows or a footstool. Make sure your ankle is higher than your heart to get the most benefit. 

Apply Ice 

Applying ice to your ankle is one of the best ways to reduce swelling and pain. Ice reduces blood flow to the hurt area by tightening blood vessels. This might aid in lowering swelling and inflammation. 

To use ice, wrap it in a towel or cloth and apply it to your ankle for 15-20 minutes at a time. Repeat this every 2-3 hours for the first 24-48 hours. Be careful not to apply ice directly to your skin as it can cause frostbite. 

Use Compression 

Using compression can also help in the case of how to treat a sprained ankle. Compression works by applying pressure to the affected area, which helps to reduce blood flow and inflammation. You can use a compression bandage or wrap to do this. 

To apply compression, start at the bottom of your foot and work your way up your ankle. Gently but firmly wrap the bandage across your body. A finger should fit comfortably between the bandage and your skin. Make sure to remove the bandage at night to allow your ankle to breathe. 

Take Painkillers 

If your ankle is still painful, you can take over-the-counter painkillers such as ibuprofen or acetaminophen. These could help in easing pain and inflammation. Follow the instructions on the packaging and don't take more than the recommended dosage. 

Use Heat 

After the first 48 hours, you can switch to using heat instead of ice. Heat may be helpful in improving blood flow to the injured area, which can aid in the healing process. You can use a warm compress, heat pack, or take a warm bath. Be careful not to use heat for too long or too hot, as this can cause burns. Also, do not use heat if your ankle is still swollen. 

Practice Ankle Exercises 

Once the swelling has gone down, you can start to do some ankle exercises to help restore mobility and strength. Here are a few exercises you can try to learn how to treat a sprained ankle: 

●       Ankle pumps: Move your foot up and down, as if you’re pressing on a gas pedal.

●       Ankle circles: Rotate your ankle in a circular motion, both clockwise and counterclockwise.

●       Toe raises: Raise your toes while maintaining your heel on the floor.

●       Heel raises: Lift your heel while keeping your toes on the ground. 

Repeat each exercise 10-15 times, three times a day. Start with gentle movements and gradually increase the intensity as your ankle starts to feel better.