Sprained Ankle Self-Care: The Dos and Don’ts
When you twist your ankle awkwardly, you get a sprained ankle. Ligaments that help keep the ankle bones together may be torn or stretched.
Self-Care for a Sprained Ankle: The Do’s
The RICE method can be used to treat minor injuries at home. Consult a medical professional if your pain or swelling worsens or doesn’t go away.
The four steps that make up the RICE approach are as follows:
- Rest
Your body uses pain as a warning indication when something is not right. Stop moving around as soon as you feel pain, and for the first two days, try to get as much rest as possible. According to doctors, you shouldn’t put any weight on the wounded area. With some injuries, such as a mild to major ankle sprain, doing so can exacerbate the injury and prolong your recovery.
2. Icing
An effective method for relieving pain, as well as swelling, is ice. Use an ice pack, a pouch of frozen peas, or frozen corn you will likely find in your freezer.
3. Compression
To avoid swelling, apply compression to the area that has been injured. Use a medical bandage made of elastic to encircle the damaged area.
4. Elevation
This entails elevating the injured region of your body above heart level. This lessens sharp pains, discomfort, and swelling.
Self-Care for a Sprained Ankle: The Don’ts
The most crucial component of self-care for a sprained ankle is to treat the recovery period with care. The ankle may not fully recover after a sprain if proper rehabilitation is not given, which could result in further injury.
- Avoid engaging in things that will make your ankle swell more. Avoid standing or engaging in excessive exercise.
- Do not play sports until the ankle is healthy and the pain and swelling have subsided.
- Do not use a heat pack around the ankle region. The usual inflammatory response includes warmth, redness, and swelling; adding heat exacerbates the situation by worsening the swelling.
Although most ankle sprains can be managed through home treatment, the solitary recovery process can be an obstacle. Individuals should seek professional help for guidance and any sprained ankle injuries through Desert Podiatric Medical Specialists.
The foot experts at Desert Podiatric Medical Specialists in the Tucson, Oro Valley, and Green Valley areas of Pima County, Arizona, have unparalleled experience treating all aspects of foot and ankle care. If you have any questions or want to make an appointment, please call (520) 575-0800.
