Treatment for a Twisted Ankle

A twist of the ankle doesn't sound all that bad, but depending on how far it turns and how much weight is put on it at the time of the injury, it can easily lead to swelling, pain, discoloration and limited use of the foot. The turning or rolling of the ankle bones to the side, well past the normal range of motion, can damage the tendons and ligaments which reinforcement the joint. The action is usually very abrupt, stretching the support structures out of shape or even tearing them completely.

Evaluation

• Before you can treat a twisted ankle, you must do your best to evaluate the extent of the injury. Try to stand on the injured leg. If you can bear weight on the twisted ankle, odds are good the joint is not broken. After testing the strength of the ankle, sit down and visually inspect the damage. A purple or bluish tinge to the damaged area indicates a greater degree of damage than does a reddened area. Try slowly moving the ankle from side to side or rotating in a circle, stopping when you feel pain or are unable to complete a motion. If you still have a full range of motion and are only experiencing mild swelling, discomfort and redness, your ligaments and are probably not torn; however, if this is not the case and your symptoms are more severe, home treatment may prove ineffective as you may require professional medical care.

Treatment

• Once you have estimated the extent of the damage to your ankle, begin the R.I.C.E. treatment- rest, ice, compression, and elevation. Stay off the injured limb, immobilizing the ankle and giving the soft tissues in the affected area time to recover. Wrap ice packs in towels and place them over the injured area to reduce swelling and to help minimize pain. Do not keep ice on an injury for more than 15 minutes in any given hour in order to avoid freezing the skin and further damaging the ankle. When you remove the ice from the ankle, wrap the joint in a compression bandage or ACE bandage as this will help to prevent the collection of fluid in the damaged tissues. And finally, keep the ankle elevated as much as possible. This will ease circulation throughout the area, reducing the possible recovery time.

Rehabilitation

• After seven days of resting the ankle, begin exercising it gently to improve the strength and flexibility of the injured area. Begin by extending your leg, holding it slightly elevated from the floor. Flex the ankle, pulling your foot towards your body and holding for a count of two. Then extend the ankle, pointing the toes as far away from you as possible. Hold this position for a count of two and then repeat, performing the exercise 20 times. Then sit up straight in a comfortable chair and cross your legs, placing your injured ankle across your knee. Brace your injured ankle with your wrist and use your big toe to trace all of the letters in the alphabet. Repeat this exercise at least three times each day until your ankle is fully recovered.