Tips That Will Help You Heal A Sprained Ankle Faster
You’re outside, following your typical exercise routine, when suddenly you twist your ankle.
And just as you thought you were lucky enough to avoid an injury, a sharp pain hits you – you just sprained your ankle.
So, what now?
These things take weeks and even months to heal, and of course, you don’t want to wait that long.
Well, it seems like knowing how to heal a sprained ankle faster might come in handy.
After all, getting you back on your feet and onto the running track is our shared goal.
I think it’s time for you to check out my six tried-and-true steps to a quick recovery!
Take A Painkiller Or Anti
Nonsteroidal anti-inflammatory drugs such as diclofenac, ibuprofen, and naproxen are a few of the OTC medicines that are commonly used to relieve pain . Apart from these NSAID tablets, you could also use pain relief sprays, ointments, and gels on the sprained ankle.
But before you start popping painkillers, its better to consult your doctor as some of them may cause gastrointestinal or cardiovascular problems .
Use An Ice Pack Or Hot Pack
Applying an ice pack to the sprained ankle helps in reducing the temperature of the injured tissues and slows down muscle metabolism. This may help in reducing pain, swelling, minimizing muscle spasms, and promoting recovery . For cold therapy, you can use ice cubes wrapped in a towel. You can also dip a towel in ice-cold water and gently massage the injured area or place it on the injured area.
Applying heat to the injured area may help relieve stress, tension, and stiffness in the muscle. It has also been found to be effective in reducing pain and muscle spasms . You can use a hot water bottle or dip a towel in hot water and place it on the injured area or gently massage it.
Hot and cold therapies are widely used to treat musculoskeletal injuries . Based on your preference, you can choose from either of the two practices for treating a sprained ankle.
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How To Strengthen Your Ankle After A Sprain
To recover from an ankle sprain fully, you’ll need to restore the normal range of motion to your ankle joint and strengthen its ligaments and supporting muscles. Studies have shown that people return to their normal activities sooner when their treatment emphasizes restoring ankle function often with the aid of splints, braces, taping, or elastic bandages rather than immobilization . Called functional treatment, this strategy usually involves three phases: the RICE regimen in the first 24 hours to reduce pain, swelling, and risk of further injury range-of-motion and ankle strengthening exercises within 4872 hours and training to improve endurance and balance once recovery is well under way.
Generally, you can begin range-of-motion and stretching exercises within the first 48 hours and should continue until you’re as free of pain as you were before your sprain. Start to exercise seated on a chair or on the floor. As your sprained ankle improves, you can progress to standing exercises. If your symptoms aren’t better in two to four weeks, you may need to see a physical therapist or other specialist.
How To Treat An Ankle Or Wrist Sprain And Heal Faster
Whether itâs from colliding with a friend while playing ultimate frisbee, slipping on the stairs at work, or tripping over the vacuum cleaner cord while tidying up the house, an ankle sprain can be debilitating.
The good news is, ankle sprain treatment can usually provide relief in a matter of days.
As the most frequently seen musculoskeletal injury by primary care providers in the United States, more than 23,000 people per day require medical attention for ankle sprains.
In fact, itâs not uncommon for sprains to happen in the workplace, where slips, trips, and falls account for one-third of all personal injuries.
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What Are The Types Of Ankle Sprains
There are three types of ankle sprains based on how much ligament damage occurred:
- Grade 1 . The ligament fibers stretched slightly or there is a very small tear. Your ankle will have minor swelling and tenderness to the touch.
- Grade 2 . The ligament is torn, but it isnt a complete tear. Your ankle has swelling over the injury and it hurts to move.
- Grade 3 . The ligament is torn completely. Your ankle has significant swelling, the injury is painful and walking is difficult.
Grade Ii: Moderate Ankle Sprain
6-12 week recovery time. This is where youve partially ruptured one of more of your ankle ligament. Grade II ankle sprains come with acute pain around the ankle joint, and visible swelling. You may also notice bruising around the ankle, and down into the foot. Initially weight bearing will be uncomfortable, and the action of walking will be painful.
Dont be alarmed that the bruising tracks down into your foot thats simply gravity having its effect on the bruising. There may possibly be a little joint instability around your ankle, but not always.
Because of the more substantial damage to the ankle ligaments in a Grade II sprain , the recovery process will take longer.
Your ankle sprain rehab may take up to 12 weeks, before you can return to full sport. The process will being with treatment to manage the pain and reduce the swelling, before moving on to focus on building strength and stability around the ankle, as well as working on balance and proprioception.
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Tip #: Avoid Harm At All Costs
Heres another acronym for you : H.A.R.M.
It doesnt sound like something that will aid your sprained ankle recovery, does it?
The acronym stands for the following four terms and you should avoid them like the plaque:
Heat
I understand that, after an injury, having a hot, relaxing bath sounds like the best thing in the entire world, but trust me, its not.
My advice to you is to think of all things hot showers, baths, water bottles, heat packs, and saunas and cross them off your list for the next few days.
Why?
Because, even though it does feel soothing, heat dilates blood vessels, which only increases swelling.
Alcohol
You might think that, since youre already spending the day lounging around the house, a glass of wine isnt such a bad idea. Well, youre wrong.
What alcohol does is dilate the blood vessels, which can only result in more swelling and delayed healing.
But since were here today to help you learn how to heal a sprained ankle faster, consider laying off of alcohol during the initial healing stages.
Running
While you might be eager to return to your exercise routine as soon as possible, as stated in the previous section, resting is a vital part of recovering from a sprained ankle.
So, no running for the time being.
Not only will running put an unnecessary strain on your injured ankle, but it will increase blood flow into the region, as well, which can result in blood accumulating in the area.
Massage
Can I Walk On A Sprained Ankle
Perhaps this question is better phrased as, Should I walk on a sprained ankle? The general rule is that if you feel pain in your ankle when you put weight on it, you shouldn’t be walking on it. Use crutches for the first several days after suffering the injury, and then use an ankle brace or boot to provide support. Also, just because you can walk on a sprained ankle a week or so after the injury doesnt mean you should be running or trying to do other athletic activities.
If youre not sure which of these sprained ankle remedies is right for you, consult with a physician. Ask him or her about prescribing Game Ready to help control pain and inflammation while you recover.
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Stage 3 Ankle Sprain Rehab Has 3 Main Goals:
- Achieve full range of motion
- Have good ankle and leg control through this range
- Full strength of the ankle stabilizers
To get there, here are the exercises that you need to do:
Toe balance
This is a great balance exercise to strengthen your ankle in this vulnerable position and better yet, it is simple and you can do it anywhere.
Stand on the ball of your foot. You will most likely need to start with one finger on the wall for balance.
Goal: 1 minute each side
Make it harder: Do some one leg standing and toe balance on one of my favorite rehab equipment: a BOSU Ball
X excursion exercise Balance re-training
This exercise has come about from a well-used test within the health industry the Star Excursion Balance Test. The great thing about the tests we use as physiotherapists is that they really do challenge you, which make them great as exercises also as if your body is challenged, it is going to adapt to improve.
Ankle stretch
Along with the classic calf stretch, this one is great for getting full range in your ankle and making sure you are even. This only needs to be done if you cant point your foot down evenly after 6 weeks you dont need to do it earlier.
Hold for one minute.
Ankle self-mobilization
Treatment Options For A Grade 3 Ankle Sprain
Grade 1 and 2 ankle sprains are easily treatable at home through the RICE technique. The doctor recommends enough rest in both cases and may immobilize the sprained ankle for a few days, especially for grade 2 injuries.
On the other hand, grade 3 injuries are more severe and will require proper attention and longer recovery time. Its best to get treatment from a podiatrist. The treatment is implemented in three phases.
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Check The Symptoms Of The Sprain
If you suspect a sprain in your ankle, then the first and foremost step is to know about the symptoms of a sprained ankle. Some of the symptoms are curated below-
Sudden pain that cannot let you move or take the weight off the ankle.
Swelling of the sprain at the ankle.
No ability to move the ankle or stand using it.
Pain on the spot of the injured place, such as inside the ankle.
These are some symptoms that you can notice when you get a sprain in your ankle that needs to be quickly healed.
Adjusting The Rice Method To New Finds In Medicine
For decades, sprain treatment has included rest, ice, compression, and elevation, otherwise known as the RICE method. But new research suggests this may not be the best approach, as too much rest and ice can prolong the healing process. For sprain treatment at home, many experts now recommend a variation of RICE known as the POLICE method. Observe the POLICE Method with these steps:
- Protect: For at least 24 hours after a sprain, itâs important to protect the muscle by limiting its use. This allows scar tissue to form a bridge between the torn strands of muscle fibers. Protection can also take the form of using a crutch or brace while resuming daily activity.
- Optimal Loading: While protecting the injured area, do gentle movements such as flexing and extending to help promote healing and prevent muscle tightness or atrophy.
- Ice: Using ice as a sprain treatment can help reduce both swelling and pain, but too much ice can slow down the healing process, so use sparingly.
- Compression: Wrap the injured area in an ACE bandage to help flush out fluid build-up.
- Elevation: Propping up the injured area helps the body absorb fluid that has leaked into the tissue.
The POLICE method deviates slightly from RICE in that there is less rest and more movement to help decrease stiffness and help you get moving again quickly.
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When To See A Doctor
According to a popular myth, a doctor can do nothing to treat a sprain. It is true that sprains do not usually require casts and often heal on their own.
However, the American College of Foot and Ankle Surgeons recommend that anyone who suspects that they have a sprain see a doctor. They may be mistaken and have a different injury that requires treatment, or they may have additional injuries, such as broken bones, which is common.
Also, a doctor can assess the severity of the sprain. Particularly serious sprains can require surgery, physical therapy, and other long-term treatments. Delaying medical attention can delay rehabilitation.
If the pain is mild and a person prefers home treatment, they can wait a day or two. If the swelling does not go down or the pain gets worse, they should see a doctor.
What To Do First For An Ankle Sprain
Immediately after a sprained ankle, you will see and feel swelling and pain / stiffness around the entire ankle. It may be difficult or even impossible to walk on it. But, after a few more hours, it will swell even more and you may start to see bruising, while it it becomes even more stiff and painful.
The first thing you should do is find out what kind of injury you have in other words, is it just an ankle sprain or do you have a fracture? If its just an ankle sprain, is it fairly mild or is it severe ? Are you able to walk on it at all or is it pretty minor? Is it a high ankle sprain or a more everyday inversion ankle sprain?
It is absolutely imperative to find out what kind of injury you have, because that will help you on your road to a full recovery. Now, if its just an ankle sprain, you can begin a rehab program like HEM immediately. But, if its a fracture, you will want to immobilize the ankle until the fracture heals.
In other words, a fracture needs almost complete rest to make sure it sets and heals correctly. But, if its just ligament damage , then the sooner you begin a great proactive rehab program, the better.
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What Can I Expect If I Have A Sprained Ankle
After giving your ankle time to heal and treating the sprain according to your healthcare providers recommendations, you’ll be able to get back to regular activities. Your prognosis depends on your commitment to building strength back in your ankle through exercises and rehabilitation. If your ankle hasn’t healed completely or you stopped the strengthening exercises, your injured ligament could weaken and put you at risk for future ankle sprains.
Treating Ankle Sprains In Naples Florida
For mild to moderate ankle sprains, you should be able to see improvement with conservative treatment methods within two weeks. If you dont see any improvement or you notice worsening, consult with a doctor who specializes in orthopedic medicine.
Here at the Joint Replacement Institute, our orthopedic specialists are ready to assess your injury and provide treatment options. We offer diagnostic imaging to check the severity of your ankle sprain, as well as both surgical and nonsurgical treatment methods.
For inquiries or to schedule an appointment, call us at 261-2663 or fill out our online form. We look forward to helping you get back to your active lifestyle!
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What Are The Symptoms Of A High Ankle Sprain
A high ankle sprain can impair the activity of individuals, especially an athlete, for much longer than a typical ankle sprain. These injuries are often associated with severe lateral or medial ankle sprains or fibular fractures. They form approximately 10 percent of all acute injuries that are treated by physicians in clinics.
The main site for a high ankle sprain to occur is on the lateral side of the ankle. An individual affected may experience the following symptoms:
- Tenderness over the ankle joint
How To Sleep With A Sprained Ankle
Whether youre trying to sleep with a sprained foot or ankle, there are a few things you should know before trying to get some rest. If your injury is minor, you dont need to visit the doctor right away. The suggestions below will help you determine whether or not it is treatable at home. If youre in doubt, use these tips to find out if you can get some rest without causing further damage.
You should also elevate the foot and apply compression if its painful. Gravity will help drain the fluid. If youre not able to walk on it for the first few days, consider lying on your side or lying on your side.
To avoid aggravating the injured joint, it is important to rest the ankle at least 24 hours. It is also helpful to elevate the foot and use an ice pack to help reduce the swelling. When the ankle is fully elevated, gravity will help the fluid drain away and ease the pain. In a few days, it will be fully healed. In the meantime, a sprained ankle should be comfortable and symptom-free.
If youre unable to walk for a few days, ice and elevation are essential to help your ankle heal. You should use ice to reduce swelling in the area for 15 to 20 minutes each day. It is also helpful to elevate the foot to prevent fluid from draining away from the injured area. Additionally, it will prevent your ankle from further spraining while youre sleeping.
First aid for a sprained ankle
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Healing A Sprained Ankle Fast
I dont want to get into too much detail regarding ice and why it does NOT work very well for healing an injury in this post, because I want to focus on what does work. But, if you want to learn more about all the ways that ice interferes, and in some ways, actually stops the bodys natural healing response to an injury, please
Okay, so what can you start doing right away to start healing a sprained ankle overnight? The first thing you need to do is dramatically increase healthy circulation to the injury. Typically, with an ankle injury, there will be a lot of damage and swelling in the area. Your body does this to help contain the injury and minimize any more damage by inhibiting movement.
Then, your body races to send lots of healing white blood cells to the area, which serves two VERY important functions: One, they gobble up and remove the waste from the injury. And two, they help rebuild healthy tissue. Obviously, you want to support this as much as possible if you want to heal fast.
I designed the first two steps of the HEM Ankle Rehab System to dramatically speed up this natural healing process within the body. Its all about removing waste and getting healthy nutrients and white blood cells into the ankle joint to speed up the quality of the healing process. And in really good news, it works VERY FAST! You can actually feel the improvements immediately upon applying the treatments at home. You do not need any equipment and you can literally do it all from home.
