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Key Points
- The article explains how to manage a sprained ankle at home, distinguishing it from a strain which affects muscles or tendons.
- Initial home treatment for a sprained ankle includes the RICE method (Rest, Ice, Compression, Elevation), over-the-counter pain relievers, gentle exercises, and using a brace or wrap.
- Applying a warm compress, gentle massage, and possibly physical therapy can aid recovery if the sprain is severe.
- Preventative measures include strengthening exercises, proper footwear, warming up before physical activity, and being cautious of tripping hazards.
- It's important to seek medical attention if pain or swelling does not improve within a couple of days.
Spraining your ankle is an easy thing to do—especially if you play sports or live in an area that gets cold weather causing ice. Sometimes just an awkward step is enough to sprain an ankle. While severe sprains may require seeing a doctor, there are several things you can do at home to recover from a mild to moderate sprained ankle.
Sprain or Strain?
According to the Mayo Clinic, a sprain is a term used to describe an injury to a ligament (which connects bones to each other at a joint), whereas a strain is an injury to a muscle or tendon (which connects muscles to bones).
Both sprains and strains can occur due to overuse, sudden twisting or bending, or a fall—and the symptoms of a sprain and strain are similar.
- Pain
- Swelling
- Difficulty moving the affected area
What to do First for a Sprained Ankle
First aid for a sprained ankle is important because you’ll likely be experiencing a bit of pain and swelling. Advanced Orthopedics of New England recommends the RICE method when it comes to treating a sprained ankle at home.
- Rest. They recommend giving your sprained ankle some time to heal before you start to bear weight and do mobility exercises to regain strength.
- Ice. Advanced Orthopedics of New England recommends using ice for 20 minutes every two to three hours daily.
- Compress. An elastic bandage or wrap will help support the ankle and can also help reduce swelling. Advanced Orthopedics of New England notes that you should use caution not to wrap your ankle too tightly.
- Elevate. Advanced Orthopedics of New England recommends elevating your sprained ankle as often as you can for the first several days after injury. This will help reduce swelling.
Home Care Tips for a Sprained Ankle
1. Over-the-Counter Pain Relievers
Over-the-counter pain relievers, such as ibuprofen or naproxen, can help manage your pain and reduce inflammation when you’re dealing with a sprained ankle. Advanced Orthopedics of New England recommends following the dosage instructions on the label and not exceeding the daily limit.
2. Gentle Ankle Exercises & Stretches
After the first few days, performing gentle ankle exercises can help maintain flexibility and strength in the affected area, according to Advanced Orthopedics of New England. They recommend that you try the following simple stretches but take caution not to overextend your ankle (stop if you start to feel pain or discomfort):
- Gently move your foot in all directions three times a day
- Flex your foot forward, then backward
- Roll your foot clockwise, then counterclockwise
Medical News Today also notes that walking and mobility exercises can help you recover. They recommend waiting one to two days after injury before starting any exercises or bearing full weight on the injured ankle. When you’re ready they recommend doing the following exercises for 10 to 15 minutes every other day:
- On a low step, stand with the heels hanging backward over the edge. Drop the heels slightly, and hold the position for a few seconds. Then, elevate the heels above the toes.
- Balance on one foot for 30–60 seconds, then switch sides, to promote equal strength in both joints.
- Loop an elastic exercise band under the foot for gentle resistance. Move the ankle clockwise, then counterclockwise.
- Play catch while balancing on one leg, then the other.
3. Brace or Wrap for Additional Support
Using a brace or wrap can provide additional support to your ankle and help reduce swelling, according to Medical News Today. They recommend using a brace or wrap that fits properly and does not restrict blood flow.
4. Warm Compress
Applying a warm compress to your ankle can help reduce pain and swelling, according to Advanced Orthopedics of New England. To do this, soak a towel in warm water and apply it to the affected area for 15-20 minutes.
5. Massage
Gently massaging the affected area can help improve blood flow and reduce pain, according to Medical News Today. They recommend using a circular motion with your fingers to massage the area around your ankle. If the injury is particularly severe or painful, they recommend that you seek advice from a qualified massage therapist.
6. Physical Therapy
If your sprained ankle is severe, your doctor may recommend physical therapy to help you regain strength and flexibility, according to Medical News Today. A physical therapist can provide exercises and techniques to help you recover faster.
How to Prevent a Sprained Ankle
Sprained ankles can be painful and make some activities hard to do. Here are some things you can do to help you avoid this common injury in the first place.
1. Strengthening Exercises for Ankle Stability
Strengthening your ankle muscles can help improve your balance and stability, reducing the risk of ankle sprains, according to UCSF Health. They note that some effective exercises that you can do at home include calf raises, ankle circles, and heel walks. These exercises can help improve the strength of your ankle muscles and increase your range of motion.
2. Choosing Appropriate Footwear
Wearing good, supportive footwear is important to prevent ankle sprains, according to UCSF Health. They recommend that you make sure to wear shoes that fit well and provide adequate support and avoid wearing high heels or shoes with narrow soles that can increase the risk of ankle sprains.
3. Warming Up Before Physical Activity
Warming up before physical activity can help prepare your muscles and joints for the movements involved, according to UCSF Health. It can also help improve your flexibility and reduce the risk of injury.
4. Be Aware of Tripping Hazards
Being mindful of your environment can help prevent tripping hazards that can lead to ankle sprains. This includes making sure to clear any clutter or obstacles from your walking areas and avoid walking on uneven surfaces, according to UCSF Health. If you are walking outdoors, make sure to wear appropriate footwear and be mindful of any potential hazards such as potholes or cracks in the sidewalk.
When to See a Doctor for a Sprained Ankle
While most sprained ankles can be treated at home, there are certain symptoms that require urgent medical attention, according to Medical News Today. They recommend that you get medical care if your pain and swelling do not go down within a day or two.
Summary of How to Treat a Sprained Ankle at Home
You can take steps to avoid a sprained ankle by doing strengthening exercises, wearing supportive footwear, and avoiding tripping hazards. If you do end up with a sprained ankle, remember the RICE method for first aid: Rest, Ice, Compression, and Elevation.
To help you manage pain and recover quickly, consider the following:
- Ibuprofen or naproxen for pain and inflammation
- Gentle ankle exercises and walking
- A supportive brace
- Warm compresses
- Massage
- Physical therapy for severe sprains
If the pain or swelling does not get better within a day or two of injury, you should see a doctor.
Frequently asked questions
What's the difference between a sprain and a strain?
A sprain is an injury to a ligament, while a strain is an injury to a muscle or tendon.What is the RICE method for treating sprains?
The RICE method stands for Rest, Ice, Compression, and Elevation. It's a common initial treatment for sprains.Can over-the-counter medication help with a sprained ankle?
Yes, over-the-counter pain relievers like ibuprofen or naproxen can help manage pain and reduce inflammation.What are some exercises I can do to maintain flexibility and strength in my sprained ankle?
Gentle ankle exercises and stretches can help maintain flexibility and strength. However, it's best to consult a healthcare professional for specific exercises suitable for your condition.How can I prevent spraining my ankle in the future?
Preventative measures include doing strengthening exercises for ankle stability, wearing appropriate footwear, warming up before physical activity, and being aware of potential tripping hazards.When should I seek medical attention for a sprained ankle?
If the pain or swelling from your sprained ankle does not improve within a day or two, it's recommended to seek medical attention.Can physical therapy help with a severe sprained ankle?
Yes, in severe cases of a sprained ankle, physical therapy may be recommended to aid in recovery.How can a brace or wrap help my sprained ankle?
A brace or wrap can provide additional support to the ankle, which can help reduce swelling and improve recovery.
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