how to repair a sprained ankle

How long for a sprained ankle to fully heal?

– 5 Easy Steps You Should Know

• The Degree Of The Sprain. This occurs when your ligaments have stretched but have not torn.
• Treatment Of Sprains. Another factor that greatly influences the recovery time of an ankle sprain is the treatment methods used.
• Other Factors. The loss of muscle mass is one of the conditions the body faces with age. ...
• Recovery Time. ...
• Conclusion. ...

How can I quickly heal a sprained ankle?

Treatment Tips for Your Sprained Ankle

• Anti-inflammatory medication. Nonsteroidal anti-inflammatory drugs (NSAIDs) may be most effective if you use them during the 48-hour window after you sprain your ankle.
• Ankle exercises and stretches after a sprain. Certain exercises can rehabilitate your ankle. ...
• Ankle anatomy. ...
• Taking care of your ankle long term. ...

What is the best treatment for a sprained ankle?

guidelines:

• Rest your ankle by not walking on it. Limit weight bearing and use crutches if necessary. ...
• Ice it to keep down the swelling. ...
• Compression can help control swelling as well as immobilize and support your injury.
• Elevate the foot by reclining and propping it up above the waist or heart as needed.

How to reduce recovery time for a sprained ankle?

found that immobilizing a sprained ankle with a brace for up to 10 days may help decrease swelling and pain. They also discovered that completely immobilizing an injury for more than four weeks may actually worsen symptoms and affect recovery negatively. Start with gentle strengthening exercises.

How long should it take for a sprained ankle to heal?

How long does a sprained ankle take to heal? The recovery time for a sprained ankle varies depending on the severity of your injury. It may take anywhere from two weeks to heal a minor sprain and anywhere from six to 12 weeks to heal a severe sprain.

Is it OK to walk on a sprained ankle?

Do not walk on a sprained ankle. The inflamed tissue needs time to heal, and walking on it too soon may cause more damage. Ankle sprains are common musculoskeletal injuries that can occur from playing sports or from everyday activities.

Will an ankle sprain heal on its own?

A mild sprain should heal without medical attention. However, you will need to take care of your injury at home. Apply the RICE method: Rest.

How do you tell if ankle is broken or sprained?

While swelling is a symptom of both injuries, if your ankle looks clearly “off,” it's most likely because a bone is broken. Does your ankle feel numb? With a sprain, you feel pain. But if you have numbness or tingling, your ankle is most likely broken.

How should you sleep with a sprained ankle?

Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain. Try sleeping with the foot and ankle propped up on pillows at a level higher than the heart. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated.

Should you wrap a sprained ankle overnight?

Most experts recommend that you only wrap your ankle during the day for support and protection, while you continue to ice, elevate and rest the injury. While some people feel a sense of comfort from a compression wrap at night—unless it provides pain relief, you shouldn't have your ankle wrapped while you sleep.

Should I go to ER for sprained ankle?

You should call 911 or go to the emergency room for more complex or critical medical needs, such as a head injury or a potential stroke. Despite the name, urgent care centers treat less critical ailments, such as a sprained ankle or a fever.

What helps ligaments heal faster?

How to Heal Strained Ligaments FasterApply ice to the strained ligament to alleviate pain and swelling. ... Use nonsteroidal anti-inflammatory drugs, NSAIDs, to repair strained ligaments. ... Engage in physical therapy once swelling and pain has decreased. ... Get surgery if the ligament is severely torn.

Can walking on a sprained ankle make it worse?

Yes. That's the very short answer. According to the National Association of Athletic Trainers, ankle injuries, including sprains, are very often undertreated. Ignoring treatment, including excessive movement of the ankle through unnecessary walking, leads to a greater risk of worsening the injury.

Can a sprained ankle heal in 2 days?

After 2 to 3 days protocol, a mild sprain will be mostly healed and ready for you to resume normal activity. A moderate or severe sprain may require you to keep up these treatment steps for longer—up to several weeks.

What happens if you don't rest sprained ankle?

If they're left untreated, sprains will often cause the ankle to become unstable, which can lead to chronic pain, swelling, instability and, ultimately, arthritis. Don't delay treatment. Sprains should be immobilized quickly, with the ankle ligaments in a stable position.

How to take care of a sprained ankle?

A sprained ankle can happen to anyone, but there are several things you can do to take care of your ankles long term and to speed recovery: Avoid footwear that makes your ankle unstable, such as high heels. Stretch before and after exercising. Stretch your ankle and legs regularly.

How to rehabilitate ankle?

Certain exercises can rehabilitate your ankle. Your doctor or physical therapist may recommend a series of movements designed to restore strength to the area so you avoid future sprains. Balance and stability training, as well as stretches designed to improve flexibility and range of motion, are especially helpful.

How to keep ankle from swelling?

Compression. Compression helps decrease swelling and provides stability to your ankle by immobilizing it. You should apply a compression bandage as soon as a sprain occurs . Wrap your ankle with an elastic bandage, such as an ACE bandage, and leave it on for 48 to 72 hours. Wrap the bandage snugly, but not tightly.

What is it called when your ankle rolls in and out?

This abrupt movement causes the ankle joint to move out of place. An inward ankle roll is called an eversion sprain. This type of injury affects the ligaments and tendons along the inner part of the ankle. These tendons also help support the arch of the foot.

What are the bones that connect the ankle to the knee called?

The ankle joint is formed by three bones. It works like a hinge to allow your foot to move easily in all directions. These bones are called: talus (ankle bone) tibia (shin bone) fibula (a small bone connecting the ankle to the knee) Ligaments connect the bones to each other, holding them together.

What are the muscles that support the ankle?

In the ankle, tendons help to maintain stability and strength. The muscles of the lower leg are important too. They work to support the ankle’s function and ability to move. Conditioning, stretching, and strengthening these ligaments and muscles that support your ankle can help to keep your ankles healthy and stable.

How to get ankles to move?

Here are a few exercises to try when you’re able: Walk, either with or without crutches. Trace the alphabet with your toe. This encourages ankle movement in all directions. Stand on one leg for 25 seconds to one minute to improve strength. Sit on a chair with the foot of the affected leg flat on the floor.

How to heal ankle sprain?

As the swelling goes down, walking can promote healing. Start by walking short distances within the house.

What is the best treatment for a sprained ankle?

Physical therapy may especially benefit anyone who experiences long-term pain following a serious sprain and anyone with a history of similar injuries. A physical therapist will perform an exam of the person’s ankle to identify weak muscles and other issues that can cause pain and increase the risk of injury.

What is a sprained ankle?

When to see a doctor. Summary. A sprained ankle is an injury to one or more ligaments in the ankle. Mild sprains may involve overstretching and irritating the ligaments, while severe sprains can cause the ligaments to tear completely. Ankle sprains are common injuries, particularly among people who play sports.

How to stop swelling in ankle?

If possible, wear a temporary brace or bandage to support the joint and prevent it from moving.

How long does it take for an ankle sprain to heal?

Ankle sprains are common injuries, particularly among people who play sports. They can be very painful, and severe sprains can require months of recovery. However, a person can do several things at home to help speed their healing and reduce the risk of reinjury. Below, find out what to do after spraining an ankle.

Why does stretching help with ankle pain?

Stretching keeps the muscles strong and limber. It also helps more blood circulate to the area, which may help the ankle heal faster.

How long does it take for an ankle to heal after walking?

If this is the case, wait 1–2 days, then try again.

Anatomy of an ankle sprain

The most common type of ankle sprain is an inversion injury, or lateral ankle sprain. The foot rolls inward, damaging the ligaments of the outer ankle — the anterior talofibular ligament, the calcaneofibular ligament, and the posterior talofibular ligament. (Ligaments are bands of fibrous tissue that connect bone to bone; see illustration.)

When to see your doctor

Unless your symptoms are mild or improving soon after the injury, contact your clinician. He or she may want to see you immediately if your pain and swelling are severe, or if the ankle feels numb or won't bear weight.

How to strengthen your ankle after a sprain

To recover from an ankle sprain fully, you'll need to restore the normal range of motion to your ankle joint and strengthen its ligaments and supporting muscles.

How to fix ankle sprain?

Work on improving your balance. Balance is often affected following an ankle sprain. Once your sprain is healed, try some exercises to help restore your balance and prevent any future sprains or injuries. Purchase a wobble board or stand on a firm cushion.

How to treat a sprained ankle?

To treat a sprained ankle, apply an ice compress for 15-20 minutes every 2-3 hours until the swelling goes down. You can also manage swelling by keeping your ankle elevated for 2-3 hours every day and wearing a compression bandage or elastic ankle brace.

How to get rid of swelling in ankle?

Wrap a handful of ice, an ice pack, or a bag of frozen peas in a dish towel or a thin piece of cloth. Apply the ice compress to the injured ankle, and hold it there for 15 to 20 minutes. Repeat this every 2-3 hours for as long as swelling persists. Apply ice to your ankle even if you plan to go to the doctor.

What is the difference between a grade 1 and grade 2 sprain?

A grade 1 sprain has slight tearing of the ligaments, and will result in mild tenderness and swelling. A grade 2 sprain has partial ligament tearing, and moderate tenderness and swelling.

How to stretch your foot?

Wrap a towel around the ball of your foot. Then, try to pull the towel toward your body while keeping your leg straight. Try to hold the stretch for 15-30 seconds. If the stretch is too painful, start by holding it for just a couple of seconds and gradually increasing your time. Repeat the stretch 2 to 4 times.

What is the best medicine for a sprained ankle?

Over-the-counter pain medications such as aspirin, ibuprofen or naproxen sodium are typically strong enough to help manage the pain and inflammation that goes with a sprained ankle. Use the packaging to help you determine the correct dose, and take it as recommended to manage any pain and swelling. [13]

Do you need a doctor for a sprained ankle?

See your doctor for severe sprains. Moderate sprains do not normally need a doctor, but some of the more severe ones might. A grade 1 sprain may not require any medical attention, but grade 3 should be seen by a doctor.

What is a sprained ankle?

A sprained ankle is an injury or tear of one or more ligaments on the outer side of your ankle ​. If a sprain is not treated properly, you could h​ave long-term problems. A sprain can be difficult to differentiate from a broken bone without an X-ray.

How to keep ankle ligaments from swelling?

An ankle brace often helps control swelling and adds stability while the ligaments are healing. Ice it to keep down the swelling. Don't put ice directly on the skin (use a thin piece of cloth such as a pillowcase between the ice bag and the skin) and don't ice more than 20 minutes at a time to avoid frostbite.

What is grade 3 ankle sprain?

A Grade 3 (severe) sprain puts you at risk for permanent ankle looseness (instability). On rare occasions, surgery may be needed to repair the damage, especially in competitive athletes. For severe ankle sprains, your doctor may also consider treating you with a short leg cast for 2-3 weeks or a walking boot.

How to treat a grade 1 sprain?

For a Grade 1 (mild) sprain, follow the R.I.C.E. guidelines: Rest your ankle by not walking on it. Limit weight bearing and use crutches if necessary. If there is no broken bone you are safe to put some weight on the leg. An ankle brace often helps control swelling and adds stability while the ligaments are healing.

What happens if you don't heal your ankle?

If you don't complete rehabilitation, you could suffer chronic pain, looseness, and arthritis in your ankle. If your ankle still hurts, it could mean that the sprained ligament has not healed right, or that some other injury occurred.

Do ankle sprains require surgery?

Most an kle sprains do not require surgery, and minor sprains are best treated with a rehabilitation program similar to your sporting activities. Depending on how many ligaments are injured, your sprain will be classified as Grade 1 (mild), 2 (moderate), or 3 (severe).

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How to help a broken ankle?

As soon as you are able to walk, stop using a crutch. Ice: Applying ice on the affected area will help reduce pain and the swelling as well.

How long does it take for a sprained ankle to heal?

Sprained ankles are common injuries that cause swelling, pain and instability in the ankle joint. On average, ankle sprains take about 6 weeks to heal. However, in serious cases the healing time could be up to 4 months. Proper treatment can help speed up the healing process and decrease the risk of recurring injuries.

What is the difference between a 1st degree sprain and a 2nd degree spra

2nd degree sprain: the tearing of the ligament is more serious; the joint is moderately unstable; moderate to serious pain when bearing weight; significant stiffness and swelling.

How to stop toe pain when lying down?

When you are lying down or seated, point your toes upwards then down repeatedly in the parts that do not have pain. Nonsteroidal anti-inflammatory drugs (NSAID): they are useful in preventing inflammation. Studies show that people who take medications heal faster. The pain and swelling will reduce as well.

How to strengthen ankles after ankle surgery?

Using a rubber tube for resistance, strengthening exercises can begin after 60-70% of the ankle has healed. One end of the rubber tube should be fixed on a stationery object and the other loop around your forefoot. Bend your knees while seated and keep your feet on the floor.

How to protect ankle from injury?

Protection: You should think of how to protect the injured part. You can lie or sit down to take away the pressure from the ankle, and try to avoid anything that might worsen your injury or cause more harm. Rest: Activities need to be toned down in the first 24 to 48 hours of injury. This is the critical healing period.

How to get rid of a swollen ankle?

Restore Balance. After your strength is back, you can restore balance by balancing on the hurt foot with your arms spread out to the sides. Soak the ankle in warm water before doing this. Once you are done, place ice to get rid of any irritation that might have occurred.

How to stop spraining ankle?

Use ice: Applying ice, if you have it, can help reduce the pain brought on by spraining an ankle. If you don’t have ice, a cold stream or lake could provide relief. Aim to cool the ankle for 20–40 minutes at a time. You can do this every 2–4 hours or after using the ankle.

How to help ankle pain?

Manage the pain: Using ice, elevating the ankle and taking pain medication are options for relieving pain. Support the ankle: If the ankle is usable, you can apply tape, a wrap or an ankle brace to provide support. The information in this article is taken from NOLS Wilderness Medicine, 6th edition, which is the basis for ...

How to tape ankle bones?

Wrap a piece of tape around the leg 2 inches above the outer ankle bone. This will serve as a landmark. 2. Add stirrups. From under the arch of the foot, apply a piece of tape that runs up to the landmark tape, crossing directly on top of the inside and outside ankle bones like a stirrup.

How to reduce swelling in ankle?

Elevate: Raising the ankle above heart level may help reduce swelling and manage pain. This can be useful while resting during the day or sleeping at night. Consider pain medication: For pain that prevents the patient from getting rest, consider over-the-counter pain medications, like ibuprofen.

What to do if you can't use your ankle?

If the patient is unable to use the ankle, then you should immobilize the injury and evacuate the patient.

Where do you put landmark tape on your foot?

Apply three overlapping pieces of tape that start at the landmark tape on the uninjured side of the foot and run underneath the arch of the foot, across the top of the foot and end where it started.

How to warm up muscles and tendons?

Warm up: Rather than hitting the trail cold or rushing up a rock climb, spend 15 minutes or so warming up muscles and tendons by doing dynamic stretches that mimic the movements you will be doing during your activity. Things like high knees, skipping, leg swings and arm circles are all good ideas.

How to heal a sprained ankle?

To help your sprained ankle heal, you’ll need to ease the pain and bring down the swelling. Make an appointment right away for any ankle sprain, mild or severe. Your doctor will examine you and let you know if something more serious is wrong with your ankle.

What to do if your ankle is swollen and painful?

If your ankle is painful and swollen, remove ankle bracelets or toe rings right away. Then try the “RICE” method to ease your symptoms. RICE stands for “rest, ice, compress, and elevate.” Here’s how it works:

How to tell if you have a dislocated ankle?

Go to the emergency room if you have any of the following symptoms: Severe pain, bruising, or severe swelling. Bleeding, numbness, or change in color of the affected area. Your ankle looks deformed or seems dislocated. You can't put any weight on it.

How to heal a sprained ankle?

Try to do strengthening exercises in reps of 8-12 twice daily, and balance exercises at least once a day for two to four weeks after your injury .

What is the best treatment for a sprained ankle?

For moderate and mild sprains, most family physicians will recommend RICE as the quickest and most effective sprained ankle treatment. This is an acronym for the tried-and-true treatment protocol of rest, ice, compression, and elevation .

What is a high ankle sprain?

This is when you injure the ligaments on the inside of the ankle. A syndesmotic ankle sprain- or high ankle sprain- involves the tearing of the ligaments above the ankle.

How long does it take to recover from a grade 2 sprain?

With this type of injury, you should start by keeping the ankle completely immobilized for several days. Sprained ankle recovery of this type usually takes four to six weeks. You probably don’t need to see a doctor unless the condition doesn’t improve.

Why do ankles sprain?

They help to stabilize the joint. An ankle sprain occurs when you stretch or tear these ligaments by forcing them into a position that is beyond the normal range. If foot and ankle health is not maintained properly it can cause secondary injuries higher up the chain.

What is grade 3 sprain?

Grade 3 Sprains. A grade 3 sprain occurs when the ligament is totally ruptured (or torn apart). Pain, swelling, and joint instability can be so severe that it is not possible to put any weight on the ankle. A doctor visit is often needed for this ankle sprain injury.

How to know if you have a broken ankle?

If you fear that you might have a broken ankle, ankle fracture, or dislocated ankle, head for the hospital immediately for an X-ray. Other signs that you may need to see a doctor include: Inability to put weight on the ankle, even after a few days of rest. Increased swelling, discoloration, or deformity at the site.