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Ankle sprains are a common mishap affecting individuals of all ages and can play a significant role in keeping you away from the activities you enjoy. Whether you’re a professional athlete, weekend warrior or a parent tending for your kids, taking an active role in caring for ankle injuries is vital to help you recover as soon as possible while avoiding any further injury.
A common acronym used to remember the care and treatment of acute ankle sprains is RICE: REST- ICE- COMPRESSION- ELEVATION. Depending on the grade and severity of your sprain, healing can take anywhere from 6-8 weeks or sometimes longer. This guideline can be a helpful reminder as you undergo care and treatment. Ultimately, following your doctor’s recommendations and rehabilitation plan will be vital to your success in recovery.
If you’re diagnosed with an ankle sprain, the first and foremost recommendation is to ensure that you provide proper rest. Avoiding bearing weight on it will allow it to rest as you begin the healing process. Your doctor may recommend using tools such as crutches (Adult Aluminum Crutches) and/or walking boot (DonJoy AirSelect Short; United Ortho – Air Cam Walker Fracture Boot) to prevent bearing weight while also allowing you to ambulate.
Using ice is another important tool to help reduce pain and swelling surrounding the ankle. It is recommended to use a soft cloth or fabric to cover the ice pack and limit using it to about 15-20 minutes every hour to maximize benefit while avoiding injuring the skin.
Providing compression around the ankle can also help reduce pain and swelling while providing support. Apply elastic bandage wrapping over the sprained ankle tight enough for it stay on without being uncomfortable. If you begin to experience numbness, discomfort or swelling below the bandage, adjust accordingly.
Finally, ensure that you are elevating your ankle to above heart level to help reduce swelling. Using stacked pillows can help with keeping the ankle at this elevated position.
Once your ankle has healed and you’re cleared to begin rehabilitation exercises, devices such as an ankle brace (Med Spec – ASO Ankle Stabilizer) may be beneficial in providing support as you regain strength. Additionally, topical liniments (Biofreeze Pain-Relieving Gel) can also help provide symptomatic relief of pain and discomfort. Talk to your doctor to see how these might fit into your recovery plan.
Paying attention to your body and making gradual progressions is important to remember as you heal. Even though ankle injuries are inevitable at times, following the proper care and treatment plan by your doctor can help you recover and return to living an active lifestyle.
