What Can you Do for an Ankle Sprain?

Whether you’re active in sports or simply lose your footing while walking, there is a good chance you’ll suffer an ankle sprain at some point in your life. Whenever an ankle sprain occurs, you want it to heal as quickly as possible. Following the proper post-injury treatment not only ensures that your ankle heals correctly, but also ensures that you’ll spend less time recovering and get back to your daily routine faster.

Remember the P.R.I.C.E. Method

The key to a quick recovery involves following the P.R.I.C.E. method: protection, rest, ice, compression and elevation. Each step is critical for ensuring a fast and proper recovery from your ankle injury:

  • Protection – Start by keeping as much pressure off your ankle as possible. Avoid performing any activities that would require you to be standing or perform physical activity.
  • Rest – The first 24 to 48 hours of injury should be devoted to rest. During this time, you should curtail as much activity as possible. If there’s no way to avoid walking, you should minimize the impact by using crutches.
  • Ice – You should always apply a bag of ice or a cold pack to the injured area. During the first 48 to 72 hours of injury, you should apply ice at least three to five times a day for no more than 20 minutes each time.
  • Compression – Wrap the sprained ankle in an elastic bandage, making sure to apply just enough pressure to reduce the swelling, but not enough to cause discomfort or constrict blood circulation.
  • Elevation – Use pillows and other soft objects to keep your sprained ankle elevated as much as possible. Doing so will reduce swelling and help promote blood circulation throughout the area so your injury can heal faster.

Avoid H.A.R.M.

In addition to following P.R.I.C.E., you should avoid aggravating your injury further by abstaining from the following activities:

  • Applying heat to the injured area
  • Consuming alcohol while you’re injured
  • Running on your injured ankle
  • Massaging the injured area

Each of these activities not only causes increased inflammation, but can also cause secondary damage to ligaments and surrounding tissue, delaying your recovery even further.

To schedule an appointment or if you just want to learn more about sprained ankle recovery, contact us at Questcare Medical Clinic today.