The ankle is anatomically configured to support your body weight whether you are standing, running, or walking, and will generally assist you to engage in daily activities. The ankle joint acts like a hinge allowing the foot to move in any direction.
A sprain occurs when there’s a sudden ankle movement in or out causing it to move out of position. It can either be an inversion or eversion sprain causing the ligaments to tear or stretch. This will result in swelling and sensations of pain. That’s why it’s important to know how to fix a sprained ankle in the first moments of injury to ease the symptoms.
Rest the Ankle and Minimize Movement
You will need to take the pressure off the injured area by sitting or lying down. This step requires you to limit moving or walking around and avoid any activities that may aggravate the injury. Immobilizing the sprained ankle will allow the natural healing components of the body to kick in.
Your body’s natural healing abilities depend on your mental state. Feeling stress or anger during the injury will slow down the healing process. Use the Tapping technique explained at Treasure Tapping to eliminate any harmful mental thoughts and open up your natural healing. If movement is absolutely necessary, use a cane or crutches to stay off the injured ankle.
Wrap it in an Ice Pack
Icing the sprained ankle will help control the swelling and alleviate the pain. Use an ice pack or frozen peas and wrap it around the leg for about 20 minutes as you repeat the process every three hours for the next 72 hours.
Evenly space out ice applications throughout the day to avoid tissue damage and freezer burn. However, this isn’t applicable to individuals with health issues like diabetes, vascular disease or peripheral neuropathy.
Compress with Elastic Bandage
Compressing the sprained ankle with an elastic bandage or brace will immobilize it and help reduce the swelling. You will need to wrap it snugly and with enough pressure for compression so as not to hinder circulation. This way, the right pressure will be applied to the sprained area enough to stop the swelling. Start the wrapping from the toes as you go up to the mid-calf area.
Lift Up Your Ankle
During the recovery process, it’s advisable to elevate the ankle as much as possible. When lying down, elevate your leg above the waist to decrease the swelling and drain any excess fluid. This will promote circulation making the blood flow to affected areas and accelerating the healing process. You can use pillows and other comfortable materials to lift it up.
Take Anti-Inflammatory Medication
Pills like Aleve, Advil, and Motrin IB can really be effective in alleviating pain and managing the swelling during the first 48 hours of spraining your ankle. If you experience any side-effects with pills, there are topical alternatives that can be sprayed or rubbed directly over the afflicted area for the same results.
One can sprain their ankle in a variety of ways. When this happens, you will need to take care of the ankle properly to ensure a speedy recovery and longevity of its condition.
After a strain, you can try ankle exercises and stretches in order to rebuild its strength, flexibility, stability, and balance. It will boost the healing process and also prevent any future sprains from occurring. If for some reason the injury doesn’t heal, consult a physician to find out if surgery will be required.