A sprained ankle is one of the most common injuries athletes face, whether you’re running, playing basketball, soccer, or engaging in other high-impact sports. The good news is that sprained ankles can heal with proper care, and knowing how to treat and heal the injury effectively is crucial for a full recovery. Ignoring the injury or attempting to return to sports too soon can lead to long-term problems, so it’s important to take the proper steps from the very beginning.
In this blog, we’ll guide you through the process of treating and healing a sprained ankle from sports, so you can get back on your feet and back in the game safely.
1. Recognize the Signs of a Sprained Ankle
A sprained ankle occurs when the ligaments that support the ankle stretch or tear due to excessive force or movement. Understanding the severity of the sprain is the first step in determining how to treat it. Common signs of a sprained ankle include:
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Pain around the ankle, especially when moving or touching the injured area.
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Swelling and bruising near the ankle joint.
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Limited range of motion when attempting to move the ankle.
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Instability or difficulty putting weight on the injured foot.
If you experience severe pain, an inability to walk, or significant swelling, it’s important to consult a healthcare provider to determine the extent of the injury.
2. Rest and Protect the Ankle (R.I.C.E Method)
The initial treatment for a sprained ankle follows the R.I.C.E. method, which stands for Rest, Ice, Compression, and Elevation. These steps help reduce pain, swelling, and prevent further injury to the area.
Rest
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Avoid putting weight on the injured ankle. This allows the ligaments to heal and reduces the risk of further injury.
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Depending on the severity of the sprain, you may need to use crutches to avoid walking on the injured foot.
Ice
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Apply ice to the injured ankle for 15-20 minutes every 1-2 hours during the first 48 hours after the injury.
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Ice helps reduce swelling, pain, and inflammation. Be sure to wrap the ice in a cloth or towel to avoid frostbite.
Compression
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Use an elastic bandage or compression wrap to reduce swelling. However, be careful not to wrap it too tightly, as this could impede blood circulation.
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A compression wrap can also provide support for the injured ankle, which may help alleviate discomfort.
Elevation
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Keep the injured ankle elevated above the level of your heart as much as possible. This will help reduce swelling by promoting fluid drainage.
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Rest with your foot propped up on pillows or cushions to maintain elevation.
3. Use Over-the-Counter Pain Relief
Managing pain is an important part of the healing process. Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help relieve pain and reduce inflammation.
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Ibuprofen (Advil, Motrin) is particularly effective for reducing both pain and swelling.
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Acetaminophen (Tylenol) is a good option if you’re looking for pain relief without the anti-inflammatory benefits.
Make sure to follow the instructions on the label and consult with a healthcare professional if you have any concerns or health conditions.
4. Gradual Rehabilitation and Range-of-Motion Exercises
Once the initial pain and swelling have gone down (usually within the first few days to a week), you can begin gently moving and strengthening your ankle. It’s important not to rush this phase, as too much activity too soon can lead to re-injury.
Range-of-Motion Exercises
Start with gentle range-of-motion exercises to help restore flexibility to the ankle. This may include:
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Pointing and flexing your foot: Sit with your foot elevated and gently move your toes up and down.
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Circling your ankle: Slowly make small circles with your ankle, both clockwise and counterclockwise. Gradually increase the size of the circles as you feel comfortable.
These exercises help keep your ankle mobile and prevent stiffness. Aim for 10-15 repetitions in each direction, 2-3 times per day.
Strengthening Exercises
As your ankle heals, you can begin strengthening exercises to rebuild the muscles around the ankle. A physical therapist can guide you through a tailored program, but some common exercises include:
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Towel scrunches: Sit with your foot flat on the floor, and place a towel under your foot. Use your toes to scrunch the towel toward you.
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Resistance band exercises: Use a resistance band to add gentle resistance as you push your foot in different directions, helping to strengthen the ankle’s ligaments and muscles.
It’s essential to progress gradually with strengthening exercises. Focus on low-impact movements to avoid straining the ankle too early in the healing process.
5. Return to Activity Gradually
Once your ankle is no longer swollen and you’ve regained mobility and strength, you can start reintroducing low-impact exercises and sports activities. However, rushing back to high-impact activities like running, jumping, or intense sports can set you back in your recovery.
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Start with walking or cycling: These activities are easier on the ankle and allow you to gauge how it handles movement without adding too much stress.
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Wear supportive shoes: Choose shoes that provide adequate arch support and cushioning to protect your ankle during the recovery phase.
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Take it slow: Gradually build up your strength and endurance over several weeks. Pay close attention to any signs of discomfort or swelling and adjust your activities accordingly.
Your physical therapist or healthcare provider can give you specific advice on when it’s safe to resume your sport or physical activity.
6. Prevent Future Injuries
Once you’ve fully healed, it’s important to focus on injury prevention to avoid spraining your ankle again. Here are some tips to help:
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Strengthen your ankles: Regular ankle-strengthening exercises will help maintain the stability of your ankle and reduce the risk of future injuries.
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Wear proper footwear: Choose shoes that provide good support for your sport or activity. Make sure they fit properly and offer the right amount of cushioning.
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Warm up and stretch: Always warm up before engaging in physical activity and stretch your muscles to improve flexibility.
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Be mindful of your surroundings: Pay attention to uneven terrain, obstacles, or hazards that could cause you to trip and re-injure your ankle.
Taking these steps can help you stay injury-free and keep you performing at your best.
Conclusion
Recovering from a sprained ankle requires patience, rest, and the right approach to rehabilitation. By following the R.I.C.E method, seeking medical advice, engaging in range-of-motion and strengthening exercises, and gradually returning to activity, you can recover safely and reduce the risk of re-injury. If you’re unsure about your recovery process or experience persistent pain, consult a healthcare provider or physical therapist for further guidance. With the right care, your sprained ankle will heal, and you’ll be back to doing what you love, stronger than ever.