Ankle Sprains: DOs and DON’Ts

What is an ankle sprain?

An ankle sprain occurs when one or more of the ligaments that help support the ankle are stretched beyond their limit.  Typical symptoms of a sprained ankle in the acute phase include swelling, bruising, and is painful to touch (shown in picture).

Ankle Sprain

Grade II-III ankle sprain with no fractures and/or ligament rupture after x-ray. Diagnosed by Kenneth K. Park, M.D.

Below are five simple tips to help recover quickly from a sprained ankle.

 

  1. Protect the ankle from further injury by not putting any weight on it.  Use crutches and keep swelling down with a brace or ankle wrap.  DO NOT completely immobilize the ankle in a cast or boot as this will lead to atrophy of supporting lower leg and hip muscles resulting in a prolonged rehab process.  Wear the boot only in high traffic areas such as the mall, parties, etc.
  2. Make sure to keep ice on the injured ankle for 10-15 minutes every 1-2 hours.
  3. While icing the ankle, keep it elevated above the heart to help the swelling drain from the foot.
  4. Use a compression wrap or tightly wrap an ace bandage around the ankle when not icing starting at the bottom of the foot moving with a Figure 8 wrap technique (shown in picture)

Ankle Sprain Wrap

 

 

 

5. Make an appointment with a doctor to get an x-ray to rule out any fractures or broken bones.

BONUS TIP: Schedule an appointment with Core Objectives Physical Therapy and start rehabilitating the ankle as soon as possible.  Call us at (310) 374-1614 to schedule an appointment at our Redondo Beach location.

 

*It is always advised that you seek medical clearance from fractures or ligament ruptures by a physician.

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