Twisting your ankle can be a frustrating and painful experience. Whether you tripped on a step or got hurt playing sports, the swelling and discomfort that follow can be overwhelming. Ankle sprains are very common and can happen to anyone. However, knowing how to treat it the right way is important since handling it wrong could make things worse.
If you are dealing with a sprained ankle, you might be asking yourself, “How can I make this heal faster?” The good news is that with proper care and a few simple steps, you can recover quicker and get back on your feet. Here are seven easy ways to help your ankle heal and stay healthy.
1. Rest Your Ankle
One of the most critical steps in healing a sprained ankle is proper rest. Rest allows your body to focus its energy on repairing the damaged ligaments. Continuing to put weight on the injured ankle too soon can worsen the injury and delay recovery.
Avoid activities that put stress on the ankle, such as walking or running. You can use crutches or a mobility aid to keep weight off the joint if necessary. Also, try to elevate your foot whenever you are sitting or lying down to improve blood flow and reduce swelling.
However, do ask your provider about any light exercises you can perform while recovering. Rest is not about complete immobility but about giving the injured area a chance to heal properly.
2. Apply Ice to Reduce Swelling
Swelling is your body’s natural reaction to injury. However, reducing it can speed up recovery and relieve discomfort.
Ice is a simple yet effective way to manage the swelling associated with a sprained ankle. Use an ice pack wrapped in a cloth to avoid frostbite. Apply ice to the injured ankle for 15-20 minutes every 2-3 hours during the first 48 hours after the injury. Avoid placing ice directly on the skin, as it can cause irritation or burns. Use ice consistently during the early stages of recovery. Doing so can notably reduce pain and inflammation.
3. Use Compression for Support
Compression helps limit swelling and provides support for the injured ankle as it heals. Applying a bandage or elastic wrap can stabilize the ankle while maintaining flexibility.
Wrap the injured area snugly, but not so tightly that it impedes circulation. Look for signs of restricted blood flow, like numbness, tingling, or cold toes, and loosen the bandage if needed. Use compression wraps designed for ankle injuries to maximize their benefit. Compression works best when paired with other methods, such as rest and elevation.
4. Elevate Your Ankle
Elevation is another simple yet powerful tool to speed up your recovery process. Keep your foot elevated above the level of your heart. This helps reduce blood flow to the injured area, minimizing swelling and promoting fluid drainage.
Rest your foot on a pillow, stack of cushions, or the arm of a sofa when sitting or lying down. Aim to keep your ankle elevated as much as possible. This is especially helpful during the first 48 hours following the injury. Combine elevation with ice application to enhance swelling reduction. The sooner you incorporate elevation into your recovery routine, the better your ankle will feel.
5. Strengthen Ankle Stability with Exercises
Once the initial swelling and pain begin to subside, reintroduce gentle exercises. This can help restore your ankle strength and mobility. However, you should begin exercises only when advised by your podiatrist.
You can also start with light activities once the injury feels manageable. Start with range-of-motion exercises, such as slow ankle rotations or flexing your toes upward and downward. Progress to more dynamic exercises like calf raises or balancing on one foot. These activities can rebuild muscle strength once you are ready.
Avoid any movements or exercises that cause pain or aggravate the injury. Physical rehab is an essential component of recovery. It ensures you regain full function and reduces the risk of re-injury.
6. Wear Supportive Footwear
The right footwear plays a vital role in healing a sprained ankle. Supportive shoes help stabilize the joint and prevent excessive movement that can worsen the injury. Look for shoes with good arch support, cushioning, and stability. Also, avoid wearing heels, flip-flops, or unsupportive footwear until fully healed.
Consider ankle braces or other supportive devices, more so when resuming physical activities. Using appropriate footwear can help safeguard your ankle during the recovery process and beyond.
7. Seek Professional Care When Necessary
While many ankle sprains are mild and recover well with at-home care, some injuries require medical attention.
The following could indicate a more serious issue, such as a fracture or ligament tear:
- Severe swelling
- Difficulty bearing weight
- Worsening pain
Consult a podiatrist if the injury does not improve within a few days or if your symptoms worsen.
They can provide treatments like physical therapy or imaging tests to guide your recovery. Follow your podiatrist’s advice for healing a sprained ankle to ensure a full and safe return to activity. Sometimes, expert care is the best course of action to prevent long-term problems and chronic ankle instability.
Treatment for Sprained Ankle in San Antonio, Boerne, Hondo, and Live Oak, TX
Healing a sprained ankle requires patience, proper care, and a proactive approach. By following these seven steps, you can speed up your recovery process and reduce the risk of future injuries.
Are you looking for the best podiatrist in South Texas to heal a sprained ankle? The podiatrists at The Podiatry Group of South Texas are here to help. With our expertise, you can trust that your healing process is in the hands of skilled professionals.
For more information or to schedule a consultation, call us today at (210) 227-8700. We look forward to serving you!
