Thanks for coming back to read more on how to treat a sprained ankle. These types of injuries are very common among athletes of all sports. That doesn’t, however, make them any less painful.
To recap our last post, we basically gave you a breakdown of Ankle Sprains 101. We covered the different types of sprains, the expected recovery times, and more.
In today’s post, we’re going to be discussing the best treatment options. Did you know that the best gym in Raleigh NC to learn CrossFit is at Invoke? You’ll love the fact that we offer free fitness classes in Raleigh. Call us today or just drop in to learn more!
How to Treat a Sprained Ankle
The first thing you should do when you sprain your ankle is pay the PRICE! PRICE is an easy to remember acronym that will help you treat this type of injury. Here’s a breakdown of exactly what each letter in PRICE stands for.
- P – Protection
- R – Rest
- I – Ice
- C – Compression
- E – Elevation
Now let’s take a closer look at each letter.
- Protection – To help stabilize, use a splint, tape, or a brace.
- Rest – Stay off your feet and do not engage in any movements that cause pain. Use crutches if necessary.
- Ice – You should immediately apply ice to the ankle and keep doing so for 24 – 48 hours. Use the ice only for 20-30 minutes each session to help reduce swelling. Apply the ice 3 – 8 times a day.
- Compression – Use an ankle wrap, tape, or an ace bandage to reduce ankle swelling.
- Elevation – Keep your ankle elevated above your heart to also reduce swelling.
Tips for Rehabbing
The goals for rehabbing your sprained ankle should be to reduce pain and swelling, improve range of motion, strengthen ankle and foot muscles, and increase stabilization. You can achieve your goals by doing certain rehabilitation exercises once your ankle has healed enough to move forward.
Start your rehab by doing non-weight bearing exercises to build up strength. Using resistance bands is perfect for allowing you to move at your own speed, then move up to weight bearing exercises like toe raises. When your ankle can take more weight, use a Bosu Ball for dynamic balance training. As each week passes, you will then be ready to add sport specific exercises like running, jumping, and others to your routine.
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