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This article was co-written by Joshua Grahlman, PT, DPT, FAFS. Joshua Grahlman, PT, DPT, FAFS, is the founder and principal physician of Clutch PT + Performance, a private physical therapy clinic specializing in the treatment of sports and orthopedic injuries in New York City. With over ten years of experience, Grahlman specializes in the treatment of injuries, acute and chronic pain, athletic performance optimization, and post-surgery recovery. Grahlman earned a doctorate in physical therapy from the University of Cpumbia. He is one of several New York-based physiotherapists recognized as a Fellow in Applied Functional Science by the Gray Institute for Functional Transformation (GIFT). He is certified in active release and vertebral manipulation and is a TRX resistance trainer. Dr. Grahlman has spent his career treating athletes of all levels, from Olympic champions to amateur athletes. He advises on Triathlete, Men’s Health, My Fitness Pal and CBS News.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 29,587 times.
Most people have sprained their ankle at least once in their life. Maybe you climbed the stairs and twisted your leg or you injured yourself while playing a sport. When the ankle is pushed into the wrong position and rotates in the opposite direction to the foot, the ligaments will be stretched, even broken. This condition can cause pain and swelling. Fortunately, mild sprains can be easily treated at home with the right care. Start by applying ice and elevating the ankle on a soft pillow or chair, then you can consider further treatment options.
Steps
Initial treatments
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Determine the severity of the sprain. Sprains have 3 degrees. Grade 1: The ligaments are slightly damaged, causing mild pain and swelling. Grade 2: Partial ligament rupture, moderate pain and swelling. Grade 3: complete rupture of ligaments, severe pain and swelling around the ankle. [1] X Research Source
- Grade 1 sprains usually do not require medical attention. However, almost all 3rd degree sprains require a visit to the doctor to make sure there is no further damage to the ankle.
- The home treatment for all three sprains is the same, but the more severe the injury, the longer it will take to heal.
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See your doctor if you have a moderate or severe sprain. Grade 1 sprains may not require medical attention, but grade 2 and 3 should be checked by a doctor. If you feel uncomfortable putting weight on your ankle for more than a day, or if you have severe swelling and pain, call your doctor to make an appointment as soon as possible. [2] X Research Source
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Let the ankle rest until the swelling subsides. As much as possible, avoid walking on the leg until the swelling is reduced and there is no pain when putting weight on the sprained ankle. You should also try to avoid putting gravity on your ankles. If necessary, use crutches to distribute gravity and balance as you walk. [3] X Research Sources
- You might consider using an ankle brace. An elastic band will help keep it in place and reduce swelling while the ligament heals. Depending on the severity, you may need an elastic bandage for 2-6 weeks.
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Apply ice to the ankle to limit swelling and relieve pain. Wrap a handful of ice cubes, an ice pack, or a bag of frozen vegetables in a towel or thin cloth, then place it on the injured ankle and leave it on for 15-20 minutes. Apply once every 2-3 hours while still swollen. [4] X Research Sources
- Apply ice even when you are going to see the doctor. Ice helps limit inflammation, especially within the first 24 hours after an injury. With all sprains, ice will help reduce swelling and bruising.
- Another way to apply cold is to pour ice water into a bucket to soak your feet and ankles.
- Remove the ice for at least 20-30 minutes between applications. Prolonged exposure to ice can lead to frostbite.
- If you have diabetes or blood circulation problems, you should consult your doctor before applying ice. [5] X Trusted Source Mayo Clinic Go to Source
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Wrap the ankle with an elastic bandage. Use compression bandages, elastic bandages, or elastic bandages to reduce swelling. Wrap the bandage around the ankle and foot and secure with metal clips or medical tape. Remember to keep the bandage dry by removing it when applying the ice and re-wrapping it after applying it.
- Wrap the elastic band from toe to calves with even pressure. Continue dressing until the ankle swelling subsides.
- Loosen the bandage if your toes turn blue, feel cold, or begin to feel numb. You shouldn’t wrap it too loosely, but it’s not too tight either.
- You can also use a slide-out cuff. This type of bandage is often beneficial because it applies even pressure and doesn’t cut off blood flow to the foot.
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Raise ankles above heart level. Sit or lie down and prop your feet up on a stack of pillows or a padded chair to raise your ankles. Keep the ankle elevated position 2-3 hours a day until the swelling is gone. [6] X Trusted Source FamilyDoctor.org Go to Source
- Elevating the legs will help reduce swelling and bruising.
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Take over-the-counter pain relievers. Over-the-counter pain relievers such as aspirin, ibuprofen, or naproxen sodium are often strong enough to help relieve pain and inflammation from an ankle sprain. See the dose on the label and take the recommended dose to reduce pain and swelling. [7] X Trusted Source Mayo Clinic Go to Source
Recovery after sprain
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Practice stretching and strengthening exercises for the ankle. Once your ankle has healed enough for you to walk without pain, your doctor may recommend some exercises to strengthen the ligaments. The type of exercise and number of repetitions depend on the severity of the sprain, so follow your doctor’s instructions. Some exercises that may help include: [8] X Trusted Source FamilyDoctor.org Go to source
- Slowly rotate the ankle in small circles. Start with clockwise rotations, then counterclockwise.
- Try to draw letters in the air with your toes.
- Sit with your back straight and comfortable in a recliner. Place the injured foot on the floor, and slowly and gently lift the knee to the side for about 2-3 minutes, remembering to keep the foot close to the floor throughout the exercise.
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Gently stretch to increase ankle flexibility. After an ankle sprain, the calf muscles often become tight. It is important to exercise to restore normal mobility. If you don’t exercise, you run the risk of further injury. As with strength training exercises, be sure to consult your doctor before doing any stretching exercises to make sure your ankle has healed enough to perform the stretching exercises. [9] X Trusted Source American Academy of Family Physicians Go to Source
- Sit on the floor, legs stretched out in front of you. Wrap the towel around the soles of your feet. Then pull the towel toward your body while keeping your legs straight. Try to stay in the stretch position for 15-30 seconds. If it is too painful, you should only hold it for a few seconds at first and gradually increase the time. Repeat the stretch 2 to 4 times.
- Stand with your hands on the wall and place the injured foot one step behind the other. Keep your heels on the floor and slowly bend your knees until you feel a stretch in your calves. Hold the stretch position, breathing deeply and evenly for 15-30 seconds. Repeat this exercise 2-4 more times.
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Practice improving balance. Your ability to keep your balance on ice is often affected when you sprain your ankle. Once you’ve recovered, try exercises that help regain your balance and prevent sprains or injuries later on.
- Buy balance equipment or stand on a firm mattress. Remember to stand close to the wall in case you lose your balance, or ask someone to watch you during the exercise. Try to balance for 1 minute at first, then gradually increase the time as you feel more comfortable. [10] X Research Source
- If you don’t have a balance pad or equipment, you can stand on your injured leg and lift your other foot off the floor. Raise your arms to the side for balance. [11] X Research Source
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Visit a physical therapist. You should consider seeing a physical therapist if your ankle is taking a long time to heal or if your doctor recommends it. If self-treatments and at-home exercises don’t work, a physical therapist can offer alternative methods to help you recover. [12] X Research Source
Prevent ankle sprains
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Warm up before exercising or doing other strenuous activities. Make sure to warm up with stretching and cardio exercises before engaging in any intense activity. For example, when you want to go for a run, start by walking slowly to warm up your ankle joints before speeding up to run. [13] X Research Source
- If you often injure your ankles, you should consider wearing an ankle brace while exercising.
- When practicing a new sport or exercise, be careful not to overdo it until you’re completely used to the activity.
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Wear suitable shoes. Some people find that high-top sneakers help stabilize the ankle during exercise. Whatever the activity, you should wear shoes that fit and are comfortable. Make sure the soles of your shoes are not slippery to reduce the risk of falls, and avoid wearing high heels if you have to stand or walk a lot. [14] X Trusted Source FamilyDoctor.org Go to Source
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Continue to do exercises and stretches. Even after your ankle has completely healed, you should continue to do exercises and stretch your ankle. Daily workout for both ankles. This will help maintain ankle strength and flexibility, thereby preventing injury. [15] X Research Source
- You can even incorporate ankle exercises into your daily routine. Try standing on one leg while brushing your teeth or doing errands.
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Wrap the ankle when it hurts. Wrapping the ankle for minor pain such as joint pain or a sprain will help support the foot but still allow you to move. An ankle wrap is similar to an elastic bandage, but there are a few more steps you need to take first.
- Place heel and toe pads on the ankle before adding extra padding.
- Wrap the entire ankle with a bandage.
- Wrap the top and bottom of the wrapped area with athletic tape to keep it in place.
- Apply the tape in a U-shape from one ankle to the other, around the bottom of the heel.
- Wrap the rest of the tape in a triangle that runs around the ankle and below the arch of the foot.
Warning
- If you’re in a lot of pain, you should ask for an X-ray to make sure you haven’t broken your ankle.
Things you need
- Ice bag
- Bandages
- Over-the-counter pain relievers
- recliner chair
- Towel
- Exercise Bands
- Balancing equipment or cushions
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This article was co-written by Joshua Grahlman, PT, DPT, FAFS. Joshua Grahlman, PT, DPT, FAFS, is the founder and principal physician of Clutch PT + Performance, a private physical therapy clinic specializing in the treatment of sports and orthopedic injuries in New York City. With over ten years of experience, Grahlman specializes in the treatment of injuries, acute and chronic pain, athletic performance optimization, and post-surgery recovery. Grahlman earned a doctorate in physical therapy from the University of Cpumbia. He is one of several New York-based physiotherapists recognized as a Fellow in Applied Functional Science by the Gray Institute for Functional Transformation (GIFT). He is certified in active release and vertebral manipulation and is a TRX resistance trainer. Dr. Grahlman has spent his career treating athletes of all levels, from Olympic champions to amateur athletes. He advises on Triathlete, Men’s Health, My Fitness Pal and CBS News.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 29,587 times.
Most people have sprained their ankle at least once in their life. Maybe you climbed the stairs and twisted your leg or you injured yourself while playing a sport. When the ankle is pushed into the wrong position and rotates in the opposite direction to the foot, the ligaments will be stretched, even broken. This condition can cause pain and swelling. Fortunately, mild sprains can be easily treated at home with the right care. Start by applying ice and elevating the ankle on a soft pillow or chair, then you can consider further treatment options.
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