How to Treat a Sprained Ankle: A Step-by-Step Guide

How to treat a sprained ankle is an important piece of knowledge that can benefit athletes, weekend hikers, or even someone who missed a step on the stairs. While an ankle sprain is painful and inconvenient, most can heal effectively with the right care. We’ll talk about everything you need to know about treating a sprained ankle, from the immediate steps to the long-term recovery and prevention. 

Understanding a Sprained Ankle 

A sprained ankle occurs when the ligaments, the tissue that connects bones, are torn or overstretched. These injuries typically occur during activities such as running, jumping, or walking on uneven surfaces. Common scenarios could include landing wrong during a basketball game, taking a misstep off a curb, or tripping while on the trails. Some symptoms of a sprained ankle include pain, swelling and bruising, limited range of motion, and sometimes there may be a popping sensation at the time of injury. 

Treating a Sprained Ankle

How to treat a sprained ankle correctly involves understanding the severity of your sprain. An ankle sprain is graded by severity, ranging from grade 1 through 3. Grade 1 or a mild sprain occurs from minor stretching of the ligaments, with some slight discomfort. Grade 2 or a moderate sprain happens from partial tearing of the ligaments, which causes noticeable swelling and pain. Grade 3 or a severe sprain is a complete tear of the ligament, bringing with it significant pain, swelling, and instability. 

Immediate Steps After a Sprain (First 48-72 Hours) 

The first 48-72 hours can make a big difference in your recovery, so you’ll want to follow the R.I.C.E. (rest, ice, compression, and elevation) method to reduce pain and swelling.  

• Rest 

Avoid putting weight on the injured ankle and use crutches if necessary to keep pressure off your ankle while allowing the ligaments to begin healing. Remember that rest doesn’t mean complete immobility, just avoid activities that put stress on the ankle. 

• Ice 

Apply a cold pack or bag of ice wrapped in a cloth to the ankle for 20 minutes every 2-3 hours. This helps reduce swelling and numbs pain. Avoid placing the ice directly on the skin to prevent frostbite. 

• Compression 

Wrap an elastic bandage around the ankle to stabilize the joint and minimize swelling. Start wrapping at your toes and move upward while ensuring the bandage is snug but not so tight that it cuts off circulation. If you notice tingling or your toes turn blue, immediately loosen the wrap. 

• Elevation 

Try to keep your ankle elevated above your heart level as much as possible. Propping it up on pillows while lying down will allow any fluids to drain and will help reduce swelling. 

Seek medical attention immediately if you experience severe pain, can’t bear weight on your ankle. These could indicate a fracture or severe ligament damage requiring imaging such as an X-ray or MRI. 

Recovery and Rehabilitation 

The recovery time to treat a sprained ankle will vary depending on the severity of the sprain. A mild sprain can last for about 1-2 weeks. For a moderate sprain, the average time is between 3 and 4 weeks. Severe sprains can last for as long as 6 weeks or even longer. After the pain and swelling have stopped, you can begin some gentle rehabilitation to restore your strength and mobility. Check with your doctor or physical therapist before starting any exercises, especially for moderate or severe sprains. 

Start with a simple range of motion exercise like ankle circles or writing the alphabet with your toes. Move on to strengthening exercises like resistance band pushes or towel curls once your mobility improves. Follow these with some balance exercises like standing on one leg for 30 seconds. These help to stabilize the ankle and prevent further injuries. Avoid jumping into sports or intense activities too soon because this can weaken the ankle and lead to re-injury.  

Preventing Future Sprains 

To prevent your ankle from future injuries, wear supportive footwear with good arch support and cushioning, especially for sports or hiking. Warm up properly before physical activities such as any strengthening exercises and stretches. Use an ankle brace or athletic tape for extra support during high-risk activities, and always be aware of your surroundings.

You can treat a sprained ankle at home just fine in most cases. However, some signs can indicate that professional help is needed. Things like persistent pain, swelling after 1-2 weeks, problems with bearing weight, and instability can be signs that something more serious is going on. 

Full Recovery at Home 

To treat a sprained ankle properly involves a mixture of immediate care, rehabilitation, and proactive prevention. Following the R.I.C.E. method, pain management, and rebuilding strength over time can lead to a full recovery at home and get you back to your routine. Sprains should be taken seriously, and rushing your recovery can lead to long-term issues such as chronic instability. If you are dealing with a sprained ankle, you should check out this lace-up ankle brace with support straps. It will keep your ankle locked in place and prevent any further injury.