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How to Care for a Sprained Foot

author image Gail Sessoms
Gail Sessoms, a grant writer and nonprofit consultant, writes about nonprofit, small business and personal finance issues. She volunteers as a court-appointed child advocate, has a background in social services and writes about issues important to families. Sessoms holds a Bachelor of Arts degree in liberal studies.
How to Care for a Sprained Foot
A sprained foot has stretched or torn ligaments.

A foot sprain can occur when an accident –- such as falling, being hit or twisting your foot -- causes tearing or stretching of the ligaments that connect the bones inside of a joint. An accident may move the joint out of its natural position and cause stretching. A sprain can be mild, moderate or severe. Call your doctor about a foot sprain that causes pain or prevents you from using your foot. For mild sprains, apply the RICE treatment -- Rest, Ice, Compression and Elevation.

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Step 1

Rest your injured foot. Avoid moving the foot or placing weight on it. Your doctor may require you to use crutches or a cane, or refrain from physical activity.

Step 2

Ice your foot to prevent or reduce swelling and pain. Use a cloth-covered ice pack for 20 minutes four to eight times a day. Alternatively, use a frozen vegetable package on the injured area. Using ice for longer than 20 minutes can result in injury.

Step 3

Compress your injured foot by wrapping it with a compression bandage. Compression helps to prevent swelling. Wrapping too tightly can restrict the flow of blood. If your foot throbs or hurts, or the areas near the bandage lose color, you may have wrapped the bandage too tightly.

Step 4

Elevate your injured foot at least 12 inches above the level of your heart to improve circulation and help reduce swelling. Use pillows while lying down to achieve the proper elevation of your foot.

Step 5

Wear a splint on your sprained toe in addition to using the RICE method. For turf toe, your doctor may recommend an NSAID, or nonsteroidal anti-inflammatory drug, to treat pain and swelling. recommends taping the injured toe to the next toe to relieve the pain until you can see your doctor.

Step 6

Protect your injured foot while it heals by wearing a shoe insert or stiff-soled shoes if recommended by your doctor. Turf toe sprains usually heal in about two to three weeks. Mild midfoot sprains heal in a few weeks. Severe sprains may take two months to heal.

Step 7

Take over-the-counter pain medication, with your doctor’s approval, to alleviate pain while your sprain heals.

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