1. A Sprain Involves the Ligaments
Sprains are a very common ankle injury and anyone who plays sports is liable to have one or more in their lifetime. The ankle turns outward (more common) or inward, and the ligaments are either strained or torn. It usually happens when you plant your foot awkwardly, are on uneven ground, or sometimes shoes that don't offer enough support are the culprit. Sprains cause pain, swelling, bruising and some instability of the ankle, depending on the severity.
2. R.I.C.E. Not Just a Side Dish
R.I.C.E. stands for Rest, Ice, Compression and Elevation. It is the recommended course of treatment for sprains at home. First, you need to rest your ankle to allow it time to heal. Next you need to ice your sprained ankle to reduce swelling. Fifteen to 20 minutes, several times a day is best. Use compression bandages to wrap the ankle and help provide stability. Elevating your ankle above your heart for the majority of the first 48 hours after an injury occurs will also help to reduce swelling. An over the counter anti-inflammatory drug can help with managing the pain as well as reducing swelling.
3. When to Seek Medical Treatment
If you don't start to see some improvement in five to seven days, seek the advice of a physician, as you may have a second or third degree tear which will require more extensive treatment and therapy. See a doctor sooner if you have a loss of sensation in the foot, or if you can't even walk four steps even with a limp. These symptoms could indicate a more serious issue. X-rays may be ordered to rule out a fracture.
4. Strengthening to Prevent Future Sprains
It's best to learn some exercises from a sports medicine specialist or physical therapist to try and prevent future ankle sprains. Once you've sprained an ankle, you're more likely to do it again as those tendons have already been stretched further than they should be and are weakened. Focusing on strengthening the muscles that prevent the ankle from turning should help you to minimize the risk of future sprains.
5. Resuming Regular Activities
Before resuming regular activities, evaluate your footwear and decide if you might benefit from more supportive shoes. You can return to some sports activities fairly quickly after a sprain, provided they don't stress the injury. Bicycling and swimming are two sports that would probably serve you well while your ankle is healing. You may want to consider an ankle brace for another one to two months after the injury to give it added support.
