Ankle sprains are incredibly common, but that does not make them any less frustrating to experience. One wrong step during a jog, a quick twist during basketball, or walking on uneven surfaces can lead to it. Many people dismiss ankle sprains as minor issues. However, improper recovery can lead to long-term problems like chronic pain or repeated injuries. This is why taking the right steps to heal your sprained ankle is crucial.
This article will discuss expert tips from podiatrists to speed up your recovery and ensure proper healing. Whether you are an athlete or someone recovering from daily injuries, these actionable tips will help with healing a sprained ankle.
Start with Rest and Protect the Injured Ankle
The first and most important step in treating a sprained ankle is to rest. Avoid putting weight on the injured foot for at least the first 48 hours after the injury. Resting the ankle allows damaged ligaments to start the healing process and prevents further injury. To protect your ankle, consider using a brace or an elastic wrap for support. This will stabilize the area and prevent unnecessary movement, which might worsen the damage.
Use the R.I.C.E. Method
Podiatrists often recommend the RICE (rest, ice, compression, and elevation) method to help reduce swelling and pain. Here is how to properly follow this technique:
Rest
Stay off your feet and avoid physical activity that might strain the injured ligaments.
Ice
Apply ice wrapped in a thin cloth to the injured area for 15-20 minutes at a time. Repeat every two to three hours during the first 48 hours. This helps minimize swelling and ease pain.
Compression
Use an elastic bandage to gently wrap the injured ankle. Do not wrap it too tightly, as this can obstruct blood flow. Compression reduces swelling and provides support.
Elevation
Rest your ankle on a pillow or any elevated surface, ideally level with or above your heart. This will promote proper blood circulation and decrease swelling.
Avoid Overuse Too Soon
It is tempting to return to your usual activities once the pain starts to subside. However, doing so too early can cause further damage. Healing a sprained ankle takes time, so reintroduce physical activity gradually. Begin with light stretches and exercises designed to improve mobility and rebuild strength in the ankle.
Consult your podiatrist or physical therapist for safe exercises. Their guidance will ensure that you do not overuse your ankle too soon and prolong your recovery process.
Apply Heat After the Initial Phase
Ice is essential in the first 48 hours post-injury to manage swelling and inflammation. However, applying heat becomes beneficial afterward. Gentle heat promotes blood flow to the injured ligaments, improves flexibility, and aids the healing process. You can use a heating pad or warm compress 48 to 72 hours after the injury but only for 15-20 minutes at a time.
Perform Strength and Balance Exercises
Once the swelling subsides and you regain some mobility, it is essential to work on strengthening. For this, you need to target the muscles and ligaments around your ankle. It helps decrease the likelihood of repeated injuries and restores your ability to move normally.
Here are a few exercises podiatrists recommend:
Towel Stretching
Sit on the floor with your legs stretched in front of you. Loop a towel around the ball of your foot and gently pull, stretching the muscles in your foot and calf.
Ankle Circles
Sit or lie down on a flat surface. Slowly rotate your ankle in wide circles, then reverse the motion.
Balance Training
Use a balance board or stand on one leg for short periods, then increase the challenge by closing your eyes.
Follow Professional Advice
Do you notice extreme swelling, discoloration, persistent pain, or difficulty walking? If so, it is essential to consult a podiatrist immediately. These signs might indicate something more severe, like a fracture or torn ligament.
A podiatrist can perform an X-ray or MRI to assess the severity of your injury. Then, they will create a personalized treatment plan for you. Even for less severe ankle sprains, check-ins with a podiatrist ensure that your recovery is on track. Podiatrists provide professional guidance that prevents complications and long-term problems.
Use Supportive Footwear During Recovery
Wearing the wrong footwear can delay healing and put added strain on your injured ankle. Switch to supportive shoes with ample cushioning and rigid soles. Avoid high heels, flip-flops, or any footwear that lacks proper arch or ankle support.
Additionally, if your podiatrist recommends it, use orthotic inserts or custom insoles. These can help protect your healing ankle and improve your overall walking posture.
Patience is Key
Healing a sprained ankle is not something that happens overnight; it requires patience and consistent care.
Recovery depends on the sprain’s severity, with most mild to moderate cases healing within two to eight weeks. Severe sprains may take longer and may require rehabilitation.
Resist the urge to rush back into physical activities, even if you feel your ankle has improved. Taking the time to heal now will save you from chronic pain and recurring issues later on.
Healing a Sprained Ankle in San Antonio, TX
The process of healing a sprained ankle depends on how you manage the injury. By following the tips above, you can improve your chances of a speedy and complete recovery.
If your sprain feels more severe or you want expert guidance, trust The Podiatry Group of South Texas. Our experienced team of podiatrists can provide personalized care and rehabilitation plans just for you. Call us today at (210) 227-8700 to schedule an appointment at one of our 14 convenient locations. Take the first step toward proper healing, and we will ensure you get back on your feet in no time.
The best podiatrist near you looks forward to serving you!
