Ankle sprains are the most reported musculoskeletal injuries, making up at least 40 percent of them. An ankle sprain also referred to as a twisted ankle, can happen to anyone who awkwardly turns or rolls their ankle while doing a simple activity such as walking. Mild cases of ankle sprain often heal by themselves and do not require medical attention. However, ankle sprains that result in severe bone fractures often require immediate medical care. It is usually difficult to determine the severity of ankle sprains based on your symptoms, so be sure to contact a foot and ankle surgeon Alamo Heights. How can you effectively treat your sprained ankle? Here is a comprehensive guide on the five possible remedies for a sprained ankle.
R.I.C.E Method
Rest, Ice, Compression, and Elevation, abbreviated as R.I.C.E. is a method most healthcare providers recommend to help relieve the swelling and inflammation effects of ankle sprains. For instance, you should let your sprained ankle rest by avoiding strenuous physical activities that may worsen your injury. You should also apply ice wrapped in a piece of cloth on the affected ankle every two hours daily. Compression can help stabilize your ankle injury by minimizing the extent of swelling. Finally, elevating your sprained ankle slightly is beneficial in relieving joint stiffness and pain while you sit or sleep.
Routine Physical Exercises
Performing routine exercises can help restore your body strength and relieve muscle weakness in your injured ankle. It can also lower your risk of developing another ankle sprain. Your physician may recommend simple ankle exercises such as lifting your heels above your toes and balancing the foot for about thirty seconds. Repeat these exercises with your other leg.
Heat and Ice Treatment
Heat and Ice therapy is the ideal treatment for a sprained ankle that effectively eliminates tension and pain by relaxing tight muscles. The heat helps promote better blood flow to your injured ankle and promotes quick healing. However, you are advised to avoid exposing your swollen ankle to heat as it can lead to slow healing. You should wait for the swelling to subside before placing a heat pack for 15-20 minutes. Ice packs also help control blood flow to your ankle injury and help manage your ankle sprain symptoms, such as pain or swelling.
Massage Therapy
Massages are among the effective remedies for swollen ankles. They also help alleviate ankle pain and improve blood flow to your injury areas. For mild ankle sprains, try some gentle massage at home, such as massaging the top or around the affected ankle and the bottom of your feet to promote quick healing. If the ankle injury is too painful, consult a professional massage therapist.
Physical Therapy
Physical therapy is often recommended for patients suffering from long-term ankle sprains or who have experienced similar injuries. Your therapist will first examine the severity of your ankle injury and detect the weak muscles causing you pain and discomfort. They will then recommend appropriate exercises to restore your ankle’s strength, stability, flexibility, and motion range.
Contact a Foot and Ankle Surgeon to find Quick Ankle Sprain Relief Today
Ankle sprains are usually common among people who play sports. The symptoms of ankle sprains can be very painful and may require up to several months to fully recover. While the above-listed tips and remedies can help promote quick healing of your sprained ankle, you should practice self-care by wearing the right pair of shoes. Foot and ankle surgeons are trained to develop accurate diagnoses and suitable treatments for your musculoskeletal injuries. Schedule an appointment right away to receive quick relief for your ankle sprain.
