Whether or not you are an athlete, an ankle sprain is a common injury --- the stretching or tearing of the ligaments that hold together the anklebones. A sprain is graded on a scale of one to three. A grade one sprain is minor stretching of the ligaments and a grade three sprain is complete tearing of the ligaments, sometimes requiring surgery. The injury requires proper treatment to assure complete healing. Consult a qualified medical provider for evaluation to perform any necessary radiological test.
Rest
The first thing you must do is rest the joint. Immediately following the sprain, do not put weight on the foot. Use crutches or a cane if necessary, but it is best to stay off your feet.
Ice
Ice is used on an ankle sprain to reduce swelling in the joint. Apply ice for 20 minutes and remove for 90 minutes to every two hours. Repeat for the first 48 hours following the injury.
Compression
Use compression immediately after the injury in conjunction with ice to reduce swelling. The compression of an elastic bandage will help to milk the fluid associated with soft tissue injury away from the affected area. Wrap the elastic bandage starting at the toes and working up the foot and around the ankle to move fluid up the leg. The bandage should be snug but should not impair circulation.
Elevation
Raise the ankle 6 to 10 inches above heart level to facilitate venous and lymphatic drainage. This will keep the fluids from pooling in the joint and causing more pain and inhibiting the healing process. Do this in conjunction with the ice and compression treatments.
Range-of-Motion Exercises
You may begin exercises such as stretching while wearing the support of a compression bandage 48 to 72 hours after the injury. Making circles in the air or writing the alphabet with your toes are good ways to begin range-of-motion exercises. These exercises will gradually progress to weight-bearing stretches and performance-specific exercises.
