An awkward twist, turn or roll can tear or stretch your ankle ligaments in such a way that you're suddenly left immobilized, according to MayoClinic.com. Although a sprained ankle is painful, it is a common injury and it is usually treatable with simple home care methods. Still, you may need a doctor's input to determine how serious your injury is and to come up with a more involved line of treatment.
Use the R.I.C.E. Method
The "R.I.C.E." acronym is an easy way to remember that you should include rest, ice, compression and elevation when treating your sprained ankle at home, according to the American Academy of Orthopaedic Surgeons. To properly rest your ankle, you should limit activities that lead to any discomfort or swelling. Begin icing your ankle as soon as you can after injuring it to keep down the swelling and continue to ice it for 20 to 30 minutes three or four times per day. Using an elastic bandage to compress the ankle will help support your ankle and reduce swelling, but avoid wrapping it too tightly around your ankle or else you may reduce circulation. You should also keep your ankle elevated above heart level when you're sitting or lying down to keep down swelling.
Build Balance, Strength and Flexibility
Your sprain's severity will dictate whether you should enter a physical therapy program and determine how long your recovery time will take. You may recover within a week or you may need therapy for months. A doctor or therapist can offer you tips on regaining strength and mobility in your ankle. Balance and stability exercises, such as standing on a single leg, will help you retrain your ankle muscles to work in sync to support your joint, according to MayoClinic.com. Range-of-motion exercises such as turning your ankle in 10 circles both ways three or four times daily will help you regain flexibility. Your therapist or doctor may recommend that you use an exercise band to strengthen your ankle. The exercise involves tying the ends together and attaching it to a dresser by pulling your foot toward you, inward, outward and downward against the resistance.
Start Slowly
Whether or not your ankle feels more mobile, it is at increased risk of reinjury in the first month or two after being sprained. Your doctor may encourage you to begin your old exercise routine slowly and steadily while wearing a semirigid brace around your ankle during this time, according to the American Academy of Family Physicians. Alternately, she may recommend that you wear athletic tape and tightly laced high top tennis shoes to keep your ankle stable.
Prevent Future Sprains
Reduce your risk of spraining your ankle in the future by stretching and strengthening your muscles on a regular basis. Activities such as yoga, which promote flexibility as well as balance and strength, can be especially helpful as long as you seek advice on proper form from a professional. Other ways to reduce your risk are to wear properly fitting and supportive athletic shoes, warm up prior to all vigorous physical activity and pay close attention to the signs your body gives you when you work out, according to the American Academy of Orthopaedic Surgeons. Slow down or stop if you feel pain and fatigue.
