How to Treat a Sprained Ankle at Home

treat a sprained ankle at home - Top athletes recommend the following methods to treating a sprained ankle at home.

Please note that it is recommended you consult a physician if you are not certain if your ankle is broken or sprained.

Instructions

• 1

  Once you sprain your ankle it is recommended that you apply pressure to it until you get home. Tie up your shoe lace tight and try to elevate it to reduce swelling. This is only until you get to your resting place.

• 2

  Once you get to your resting place you need to apply 30 minutes of heat then 30 minutes of cold (ice packs) for the next 12 hours. This is a crucial time to treat your sprained ankle at home as you can reduce the swelling the most here.

• 3

  Depending on the severity of the sprain you should start to move it around within 24-72 hours. 24 for a lesser sprain and 72 for a severe one. Even if your laying in bed it is recommended that you move your ankle in circles, move your toes toward your chin as far as you can go then point your toes forward. You should continue this for 10 minutes every 2-3 hours. The most recommend method to treat a sprained ankle is to move it as frequently as possible.

• 4

  When you get to a point where you can walk it is highly recommended that you stay on your feet for 10-15 minutes every 3-4 hours. If walking is still not comfortable try to put your shoes on and walk in a swimming pool. This allows you to move when your body is lighter than normal (float effect).

  Get to a point where you can either move fast or run in a pool before trying it on land. This prevents you from turning an injured ankle that is weak. The last thing you want to do is re-treat a sprained ankle again!