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Sprained Ankle Treatments

A sprained ankle can occur if you land hard on the outside of your foot and it rolls outward and stretches and tears your ligaments. A sprain is categorized according to the damage done to the ligaments. Grade 1 is minimal damage with just a few microscopic tears. Grade 2 is moderate damage with tears of most of the collagen fibers. Grade 3 is a complete rupture of your ligament which causes severe damage.

  1. Ice

    • Apply an ice pack to your sprained ankle to help alleviate pain and reduce swelling. Place the ice in a plastic bag and cover it with a wash cloth to protect the skin on your ankle from frostbite. Apply the ice for 20 minutes at a time, 3 to 5 times every day for three days following your injury. Leave the ice off for at least an hour and a half after each application so circulation returns to normal in your foot and ankle.

    Tape

    • Tape your ankle to protect it from further injury and to reduce swelling. Use an elastic bandage and wrap it from your toes up to your mid calf. Apply even pressure as you wrap. Do not wrap your leg too tightly or you can impede circulation. Remove the tape if your toes begin to feel cold or have a blue tinged color. An ankle brace can also be worn for protection when you are recovering and as a prevention against future sprains.

    Exercises

    • Exercise your ankle to regain your range of motion and balance. Do calf stretches and heel stretches to loosen tight muscles. Do these stretches five to seven days a week while recuperating and continue them after every workout. Perform ankle strengthening exercises five to seven days a week. These include front of shin exercises where you put your foot flat on the floor and press the outside of your foot against a wall for three seconds. Inner shin exercises entail putting your feet flat on the floor and pushing the sides of your feet into each other and holding for three seconds.

      Balance exercises should also be performed until you can stand on your injured foot for four seconds with your arms crossed in front of your chest and your eyes closed. If you cannot maintain your balance, keep practicing this exercise until you can hold it steady for four seconds. It is important for you to have your balance back to normal before resuming vigorous activity or you run the risk of another sprain.

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