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Maybe you were engaged in your new gym session or stepped out from home in an inappropriate manner. No matter how it occurred, now your ankle is swollen and in pain, showing a sign of being sprained.
An ankle sprain is a common injury that can affect anyone from children to adults or a professional athlete. It mainly occurs when the ligaments supporting the ankle go beyond its normal range and stretch.
The precautions you take in the first few hours and days after a sprain has occurred can help you lessen the pain and heal a sprained ankle quickly. So, here are quick ankle sprain tips to know that can heal your sprained ankle fast.
● Check the symptoms of the sprain.
If you suspect a sprain in your ankle, then the first and foremost step is to know about the symptoms of a sprained ankle. Some of the symptoms are curated below-
– Sudden pain that cannot let you move or take the weight off the ankle.
– Swelling of the sprain at the ankle.
– No ability to move the ankle or stand using it.
– Pain on the spot of the injured place, such as inside the ankle.
These are some symptoms that you can notice when you get a sprain in your ankle that needs to be quickly healed.
● Follow the true and tried treatment protocol: RICE.
RICE stands for rest, ice, compression, and elevation. Several doctors, and podiatrists, recommend this treatment protocol to reduce swelling days after the injury.
Stay away from activities that cause pain in your ankle. While resting, you can also do some motion stretches and isometric moves with your ankle as long as there is no pain, so that it doesn’t stiffens.
Treat the sprain for 10 to 5 minutes with ice to reduce swelling and pain. Wrap the ice in a cloth and then put it on your ankle. Repeat the icing session every 2-3 hours.
Use an elastic bandage to reduce swelling and joint pain. Wrap the bandage in a way that there is no numbness and remove it at night.
Reduce pain and swelling by keeping the ankle elevated above the heart level. It would be best to put a pillow under the ankle at night, to keep it elevated.
● Massage your ankle
Massage can help in reducing pain when blood starts flowing to the sprained area. However, before massaging, consult a massage therapist if the injury is severe and painful.
Massage at the bottom of the foot to provide relief to the ankle, or you can even massage around the ankle.
● Use heat therapy
The heat helps in increasing the blood flow to an injury and results in fast healing. It also helps in relaxing tension, tight muscles and easing pain. Apply a heat pack for 10-15 minutes after the swelling goes down.
Avoid using heat therapy if your ankle is swollen, as it increases the risk of inflammation and slows down the healing process.
Walking can heal a sprained ankle fast. Start by walking in your home, then take more steps and walk outside as the ankle starts to heal.
However, a walk may hold the sprained ankle in an abnormal posture or can twist the body. So, if this occurs with you , wait for 2 days, then start your walk.
● Exercise is a must.
Exercise can again bring back the balance and strength of the body and prevent muscles from being weak. It also reduces the risk of getting another ankle sprain.
Therefore after you walk comfortably, perform several exercises to heal your sprained ankle for 15-20 minutes every day and heal your sprained ankle.
● Choose physical therapy
Physical therapy is beneficial for everyone who experiences pain for a longer period and gets a serious sprain in the ankle. Consult a physical therapist to identify the issues with your ankle and know about the weak muscles and other issues that cause pain.
They can provide you with a personalized exercise plan to be followed daily and heal sprained ankles to ease the pain.
Sprains usually heal easily without any surgery. But, sometimes severe sprains require time to heal, and this pain should not be ignored. Use these seven essential tips discussed above to have a speedy recovery of your sprained ankle and lower the risk of a second ankle injury.