How to Treat a Sprained Ankle

Sprained ankles can be caused any time, anywhere. If you do not treat an ankle sprain at the earliest after the injury, there are chances of swelling and throbbing pain. At times, the affected area also turns red or blue-black. Ankle is an important weight-bearing joint of our body. Hence, any pain caused to it can cause agony and make movements difficult. Let's get to know what post-injury measures one should undertake.

Ankle sprains result from injury to the ligaments, that surround the ankle joint. They are caused due to twisting or wrenching motion. The pain associated with an ankle sprain is maximum in the first few hours of the injury.

Depending on the degree of harm caused, the signs and symptoms of sprain will differ. The most common symptoms are swelling, pain, discoloration, and difficulty in walking with the bruised leg.

The first step that you should take is to keep your foot at a higher elevation than your heart. After which you can apply an ice pack or may be a cold compress to the ankle. You can choose to keep the ice pack tied to the ankle for about 30 minutes. Then, give it a break of 30 minutes. Keep repeating this for about 72 hours after the injury. This will cause constriction of the blood vessels, which will result in less swelling and bruising. Even while sleeping, it is good to keep your legs at an elevation.

Alternate therapy of hot and cold compress can also be used for effective results. To do this, you will need two buckets, one filled with ice-cold water and the other with water at room temperature or little warmer than room temperature. Do not make the mistake of using hot water. Keep your foot in cold water bucket for about a minute and then keep it in the warm water bucket for the same amount of time. But at the end, make sure you finish with cold bucket. Repeat this process for about 15 minutes. You may choose to add salt to the warm water bucket. It will help in reducing the swelling.

To increase blood supply to that area, move the ankle in a circular motion. At the same time, make sure you point and flex your feet. Point them as far as you can and same is the case with flexing them as well. The other variation is to spell alphabets with the affected foot. This will help in draining out the fluids and also prevent any scar tissues. The other added advantage of this method is that it will prevent the ankle from stiffening up.

Ice packs at least once every hour are recommended for instant care. You will also need to point and flex your feet for about 10 minutes every couple of hours. The ankle sprain recovery time can vary from person to person, and depends on the severity of the sprain.

Once you're able to walk, make sure you stand or walk for 10 to 12 minutes after every 3 to 4 hours. If walking causes a lot of agony, you may want to try walking in the swimming pool. In case you are of the opinion that your ankle is not able to bear the weight of the body, I would recommend the use of walker or crutches. However, it is important to walk, as it will help in activating the nerve fibers and help in restoring strength to the surrounding ligaments and muscles, thereby promoting better circulation in the area.

If the swelling and/or pain is severe, you should get yourself examined from a health care professional. If you are not able to stand on your feet, even after resorting to all possible home remedies, make sure you consult with your health care professional about the same.