An ankle sprain can happen when you twist your ankle while walking or running, step in a hole, or put your weight down on your foot in an awkward position. When the ankle is flexed and inverted, meaning the foot is turned inward toward the opposite foot, it’s an unnatural movement outside of what the ankle is designed to do, and it causes the ligaments supporting the ankle to become overly stretched or torn, resulting in pain and discomfort.
The treatment for a sprained ankle depends on how severe your injury is. The ankle pain treatment at Walk Without Pain aims to help reduce the pain and swelling in order to promote healing of the ligament, and restore the normal function of the ankle. With treatment and proper rest, most ankle sprains are able to heal within 2 to 4 weeks, but sometimes it can take longer.
The signs that you have sprained an ankle depend on how serious the injury is. Some of the common symptoms include:
- Soreness
- Swelling
- Pain
- Bruising
- Putting weight on or walking on the ankle hurts
In the event of a serious sprain you should visit your healthcare provider as soon as possible, but in the meantime you can practise self-care of an ankle sprain by implementing the R.I.C.E. method:
Rest – Stop performing any activities that cause pain, swelling or discomfort.
Ice – Apply an ice pack or ice slush bath for 15 to 20 minutes immediately after the injury occurs, then repeat the ice treatment every two to three hours while you’re awake. If you suffer from any kind of vascular disease, diabetes, or decreased sensation, it’s best to consult with your healthcare professional before applying the ice.
Compression – To slow down and stop the swelling you should compress the ankle with an elastic bandage until the swelling subsides. Be careful not to overly constrict your circulation by wrapping the bandages too tightly. Begin wrapping at the end farthest from your heart.
Elevation – To help keep the swelling down, it’s recommended that your ankle be kept elevated above the level of your heart, especially at nighttime. The gravity will work to reduce swelling by draining away excess fluids.
Trying to walk with a sprained ankle can be painful, so it may be necessary to use crutches until the pain lessens. You can also use an ankle support brace, elastic bandage, or sports tape to stabilize the ankle. For a severe sprain it may be necessary to immobilize the ankle with a cast or walking boot while it heals.
Watch your step!