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).
Below are five simple tips to help recover quickly from a sprained ankle.
- 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.
- Make sure to keep ice on the injured ankle for 10-15 minutes every 1-2 hours.
- While icing the ankle, keep it elevated above the heart to help the swelling drain from the foot.
- 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)
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.