Ankle sprains occur when the ankle twists unnaturally and damages the ligaments in the ankle, causing pain and swelling.
You can easily roll your ankle when stepping off a curb, planting your foot in the wrong place, or tripping over an object. While ankle injuries vary in pain and severity, knowing what to do can help you recover faster and prevent future ankle problems.
5 steps to healing a sprained ankle
1. RICE: Rest, Ice, Compression and Elevation
- Rest. Rest your ankle and do not walk or stand on it. Use crutches until you are able to walk without pain.
- Ice. Ice will help keep the swelling down. Press the ice pack on the area for 20 minutes at a time. Avoid placing ice directly on the skin and use a thin cloth or towel to form a barrier between the ice and your skin.
- Compression. Compression will help alleviate swelling and immobilize your ankle to avoid further injury. Use a compression wrap for the first few days.
- Elevate. Elevate your foot by placing it on a pillow so that your ankle is higher than your waist. This will also help keep the swelling down.
Give your injured ankle at least 48 hours to recover after the initial injury. If your sprain is mild, follow the RICE method until the pain goes away. Grade II or higher sprains may require ankle splints or braces for at least 15-20 days.
2. Restore motion and flexibility
- With your toes on the floor, gently move your heel up and down.
- One week after your injury, begin turning your heel in and out.
- To start restoring flexibility to the calf muscles, face a wall with one foot in front of the other and place both hands on the wall. Lean forward, bending your front leg but keeping your back leg straight, until you feel a gentle stretch. Hold for 10 seconds, switch legs and repeat.
3. Restore strength
- When about 70% of your normal ankle motion has returned, begin strengthening your legs with resistance exercises.
- Sit on the floor with your knees bent, heels on floor and a resistance band looped around both feet.
- Slowly extend one leg outward, moving your knee as little as possible.
- Return slowly to the starting position and repeat with the other foot.
4. Restore balance
- After you have regained sufficient strength, you can start working on your balance
- Stand on your injured foot with the other foot in the air.
- Keep both arms stretched out to the sides.
5. Nonsteroidal anti-inflammatory drugs (NSAIDs) and painkillers
- Ibuprofen helps reduce swelling, pain, and fever.
- Acetaminophen reduces pain and fever. Do not use more than 4 grams (4,000 milligrams) total of acetaminophen in a day.
What are the types of ankle sprains?
- Common ankle sprain: Occurs when the anterior talofibular ligament (ligament on the outside of the ankle) becomes injured. There is typically short rehabilitation time for this type of injury.
- High ankle sprain: Occurs when a ligament above the ankle joint, a set called the syndesmosis, is injured.
- Grade I sprain: Occurs when there is slight stretching and some damage to the fibers of the ligament can be considered grade I sprain. There is minimal tenderness and swelling and minimal inability to move the joint. Walking may be painful but possible.
- Grade II sprain: Occurs when there is partial tearing of the ligament. If the ankle joint is moved in certain ways, you may feel an abnormal looseness of the ankle joint. There will be moderate swelling and tenderness, decreased range of motion, and possible instability. Walking may be painful but not impossible.
- Grade III sprain: Occurs when there is a complete tear of the ligament. If the ankle joint is pulled or pushed in certain movements, you may feel severe looseness of the joint. There will be significant swelling and pain and significant instability of the joint. Walking on it may be impossible.
How long does a rolled ankle take to recover?
It may take as long as 10 days for a mild sprain to heal and as long as several weeks for a severe sprain to heal. Although surgery to treat a sprained ankle is rare, it may be necessary to repair severe ligament damage if the joint appears unstable.
If surgery is recommended, your doctor will evaluate your case to determine the most appropriate surgical treatment.
SLIDESHOW
Pictures of the 7 Riskiest Workout Moves, and How to Improve Them See SlideshowHealth Solutions From Our Sponsors
References
Sprained Ankle: https://www.webmd.com/pain-management/ankle-sprain
What Should I Do If I Sprain My Ankle? https://www.footcaremd.org/resources/how-to-help/how-to-care-for-a-sprained-ankle
Ankle Sprain: https://www.uofmhealth.org/health-library/te7557
What Should I Do If I Sprain My Ankle? https://www.footcaremd.org/resources/how-to-help/how-to-care-for-a-sprained-ankle
Ankle Sprain: https://www.uofmhealth.org/health-library/te7557
Complete List
Top What Should You Do If You Roll Your Ankle Related Articles
Ankle Pain (Tendonitis)
Ankle pain is commonly due to a sprain or tendinitis. The severity of ankle sprains ranges from mild (which can resolve within 24 hours) to severe (which can require surgical repair). Tendinitis of the ankle can be caused by trauma or inflammation.
Dislocated Ankle (Ankle Dislocation)
Symptoms and signs of a dislocated ankle include pain, swelling, bruising, ankle deformity, and possible numbness and tingling in the foot. Treatment of an ankle dislocation involves putting the ankle bones back in their normal positions, possibly using gentle traction. The blood and nerve supply to the foot will be evaluated and the ankle will be checked for any related fractures. The ankle will be fitted with a splint or a cast.
First Aid Sprains/Strains
View this First Aid slideshow on Care and Pain Relief. See how to get pain relief if you've bumped your head, sprained your ankle, or had a bruise, strain, or some other minor injury.
Foot Health: Causes of Swollen Feet and Ankles
Swollen feet and ankles may be associated with conditions like pregnancy, injury, heart failure, kidney disease, liver disease, chronic venous insufficiency, and lymphedema. Treatment may include home remedies, exercise, magnesium, and certain medications.
How Do You Treat Tendonitis in the Ankle?
Learn about the causes and symptoms of tendonitis in the ankle and treatment options.
Sprains and Strains
An injury to a ligament is called a sprain, and an injury to muscle or tendon is called a strain. Sprains and strains may be caused by repetitive movements or a single stressful incident. Symptoms and signs include pain and swelling. Though treatment depends upon the extent and location of the injury, rest, ice, compression, and elevation are key elements of treatment.
Swollen Ankles and Swollen Feet
Swollen ankles and swollen feet is a symptom of an underlying disease or condition such as edema, medications, pregnancy, injuries, diseases, infections, lymphedema, or blood clots.
What Are the Benefits of Ankle Taping and Bracing?
The concept of prophylactic (preventative) ankle wrapping was introduced more than 60 years ago to prevent or reduce the severity of ankle injuries. Tape or a brace may be applied before practice or a competition. Ankle bracing and taping should be done under the guidance of a sports medicine physician or a training athletic staff.
What Is the Reduction of an Ankle Dislocation?
An abnormal separation between the bones of a joint is called a dislocation. When this happens to the ankle joint, it is called an ankle dislocation. Sometimes, a surgeon may need to align the bones back in place through the surgery under general anesthesia to let them heal correctly. This is called reduction.
When Are Ankle Splints Used?
Splints are primarily used to stabilize injuries to bones until the patient can be evaluated by a consultant, such as an orthopedic surgeon. Ankle splints are applied to minimize movement and provide support and comfort by stabilizing an injury at the ankle joint. Immobilizing the joint reduces pain and helps the injury heal faster.