How to manage a sprained ankle?

Introduction

Pain when touching the ankle, difficulty when bearing weight on the foot, swelling, and restricted range of movement - these can be the first signs of a sprained ankle. An ankle sprain is a common injury and anyone can get it. Athletes and people with an active lifestyle are more prone to it. If you think you have a sprained ankle, read this blog to find strategies for relief. We will discuss how to properly manage a sprained ankle. Further, we will discuss what a sprained ankle is, immediate and effective sprained ankle treatments and when to seek further medical attention.

Understanding a Sprained Ankle
Twisting, rolling, or turning the ankle with a sudden jerk can cause an ankle sprain. The sudden movement stretches the ligaments, which support the ankle, beyond their normal range of motion. In some cases, the ligament may even be torn. These ligaments are tough bands of tissues that connect bones and provide stability to the joints.

The severity of an ankle sprain can vary:

• Grade I (Mild ankle sprain): The ligaments are stretched but not torn. Symptoms include mild pain, swelling, and stiffness.
• Grade II (Moderate ankle sprain): The ligaments are partially torn. Symptoms include significant pain, swelling, bruising, and difficulty walking.
• Grade III (Severe ankle sprain): The ligaments are completely torn. Symptoms include severe pain, swelling, bruising, and inability to walk or bear weight on the ankle.

You can choose your treatment option and recovery plan after understanding the severity of the sprain.

Immediate steps to take after a sprained ankle
When you first sprain your ankle, it is crucial to take immediate action to minimise damage and begin the healing process. Here are the steps to follow:

• Stop any activity – Immediately cease any activity to prevent further injury. Continuing to walk or run on a sprained ankle can worsen the damage.
• Rest – Find a comfortable position and rest your ankle. Avoid putting weight on the injured foot.
• Ice – Apply an ice pack wrapped in a towel to the affected area for 15-20 minutes every 1-2 hours. Ice helps reduce swelling and numbs the pain. Never apply ice directly to the skin as it can cause frostbite.
• Compression – Use an elastic bandage to wrap the ankle, providing support and reducing swelling. Ensure the bandage is snug but not too tight as excessive compression can impede blood circulation.
• Elevation – Raise your ankle above heart level to help reduce swelling. Use pillows or cushions to support your leg comfortably. Rest, ice, compression, and elevation should be continued for the first 48-72 hours.
• Avoid Heat – Refrain from using heat packs or soaking the ankle in hot water, as heat can increase swelling and inflammation.
• Use a supportive brace – Wearing an ankle brace or ankle splint can provide additional support and prevent further injury. There are various types of braces available, from soft, flexible ones to more rigid supports. Choose one that offers adequate stabilization without compromising comfort.
• Gradual Weight-Bearing – Start with non-weight-bearing activities, like gentle range-of-motion exercises. Gradually progress to partial weight-bearing. Using crutches or a walker can help you move around without putting pressure on the injured ankle.

Ankle sprain recovery time
The recovery time for a sprained ankle varies depending on the severity of the injury:

• Mild Sprains (Grade I) – They typically heal within 1-3 weeks with proper care. You may need to use a brace for support during this time and avoid high-impact activities.
• Moderate Sprains (Grade II) – These may take 3-6 weeks to heal. Physical therapy may be recommended to restore strength and flexibility to the ankle.
• Severe Sprains (Grade III) – They can take several months to heal and might require physical therapy or even surgery. Rehabilitation exercises will be crucial for regaining full function and preventing chronic instability.

When should you worry about a sprained ankle?
While most ankle sprains heal with time and proper care, certain signs indicate the need for medical attention:

• Persistent pain and swelling – If the pain and swelling are intense and do not improve with initial treatment, it could indicate a more severe injury, such as a fracture. If you cannot put any weight on the ankle without significant pain, it’s essential to seek medical evaluation. This could suggest a more serious ligament injury or bone injury.
• Deformity – If the ankle appears unnatural in shape or you suspect a fracture, seek immediate medical attention.
• Persistent Instability – If your ankle feels unstable or gives way during normal activities, it may indicate chronic ligament laxity or a severe sprain that hasn’t healed properly.

If there’s no noticeable improvement within a week of treatment or if symptoms worsen, consult a healthcare professional for further evaluation.

FAQ's
What should I do immediately after spraining my ankle?

Immediately after spraining your ankle, stop any activity, rest, apply ice, use compression, and elevate the ankle to reduce swelling and pain.

How often should I ice a sprained ankle?

Ice your sprained ankle for 15-20 minutes every 1-2 hours for the first 48-72 hours to reduce swelling and numb pain.

How long does it take to recover from a sprained ankle?

Recovery time varies. Mild sprains may heal within 1-3 weeks, moderate sprains within 3-6 weeks, and severe sprains can take several months.

Can a sprained ankle lead to long-term issues?

While most sprained ankles heal without long-term problems, severe sprains or improper treatment can lead to chronic pain, instability, and an increased risk of re-injury.

Conclusion
Managing a sprained ankle involves understanding the injury, taking immediate action for a sprained ankle treatment following steps, and knowing when to seek further medical help. With proper care and patience, most ankle sprains will heal, allowing you to return to your normal activities. Remember to listen to your body and give it the time it needs to recover fully.