A sprained ankle occurs when the ligaments that support the ankle become partially or completely torn, usually after a sudden twist of the foot or accidental inward rolling of the foot. Common symptoms of a sprained ankle include pain, swelling, bruising, difficulty walking and worsening of pain when pressure is applied. Home treatment can typically relieve a sprained ankle without the need for medical intervention. If pain becomes worse or unbearable---or if the ankle has not healed within four weeks---consult your doctor for further treatment. In rare cases, surgery may be required to treat a severe ankle sprain.
Step 1
Rest your ankle until the sprain subsides, and avoid any activity that causes pain, swelling or discomfort. The University of Michigan Health System recommends using crutches until you can walk without pain. Otherwise, put as little pressure on the ankle as possible.
Step 2
Apply an ice pack to your sprained ankle. According to FamilyDoctor.org, ice packs decrease pain, swelling and bruising. Place ice cubes into a plastic zipper-lock bag, wrap the bag in a clean cloth or towel, and apply the ice pack directly to the ankle. Use as often as necessary for up to three days after the injury.
Step 3
Wrap your sprained ankle in an elastic compression bandage, also known as an Ace bandage, to immobilize the ankle and prevent further injury. The Holy Cross Hospital recommends wrapping the ankle from the toes toward the knee, which limits swelling of the sprained ankle and foot.
Step 4
Elevate your sprained ankle above the level of your heart as often as possible for the first 48 hours after the injury, especially at night. This practice allows gravity to reduce swelling by draining excess fluid, according to the Mayo Clinic.
Step 5
Perform a range of motion exercises to help you regain normal ankle movement. The McKinley Health Center suggests sitting with your knee straight and flexing your foot back toward your body. Hold the position as long as possible and repeat several times a day as needed. Stop performing the exercise immediately if you experience any discomfort.
Tips and Warnings
- Take an over-the-counter pain medication according to the directions on the packaging if necessary. Tracing the alphabet with your toe is another effective way to practice a range of motion exercises. This allows your ankle to move in all directions and gradually rebuilds strength.
- Do not leave an ice pack on your ankle longer than 20 minutes at a time. When your skin feels numb, remove the ice.
Things You'll Need
- Plastic zipper-lock bag
- Clean cloth or towel
- Elastic compression bandage
