Sprained ankles are one of the most commonly sprained parts of the body. The first thing you need to do is quite simple, but mostly forgotten. You need to protect the sprained ankle. Do not try to walk on it. Take a few days to rest the ankle. You do not have to be bedridden, but stay off it as much as possible. And, remember to keep the ankle raised above your chest level to help with healing. All of these measures will help prevent chronic ankle pain.
Ice and Heat Treatment
Put ice on the ankle as soon as possible after the injury. Leave it on no longer than 20 minutes. Any longer than that will do more damage than good. Put ice on your ankle two or three times a day to keep the swelling down.
It is best to keep your ankle elevated, for example laying on the couch or in bed. Put a pillow or two under your ankle for more comfort. Situate yourself in a place where you can watch television, so you do not become too bored sitting still. If you can't always keep your ankle elevated, wrap it in an ace bandage when you have to move around.
You do not want to use heat on a sprained ankle. But to help prevent one in the future, use some heat before doing any exercising.
If your injury is more severe than a simple sprain, or it does not improve in a few days, a trip to the doctor is warranted. Your doctor can take x-rays to make sure there is nothing more serious happening in the injured area, and provide you with further medical advice for promoting healing of the ankle.
A More Natural Approach
If you are the impatient type, or do not want to follow the standard practice of R.I.C.E. (rest, ice, compression, elevation), there is another way that will get you back on your feet sooner. Dr. Ben Kim came up with a way that is more efficient. It includes:
Do not use any type of compression, like an ace bandage. This can often prolong the pain and the healing of the inflammation. Elevate your ankle with a pillow to help drain the fluids from the ankle.
As soon as you are able to with your ankle on the pillow, spell out the alphabet with your toes. This will help drain the fluids and prevent any scar tissue. It will also help to keep your ankle from stiffening up.
After you are able to spell the alphabet with your foot, get two dishpans. Fill one with cold water and the other with hot water (not too hot). Put your foot first in the hot water for two minutes. Then put it in the cold water for two minutes. While your foot is in the hot water, spell the alphabet with your foot. When it is in the cold water, keep it very still.
Go back and forth between the hot and cold water three or four times. End with the cold water. Going back and forth like this will pump your blood vessels and reduce the swelling of the injured ankle. Repeat this whole process every two to three hours.
As soon as you are able, try putting some weight on your injured ankle. Start out slowly. Do not try and walk on it yet. Putting too much weight on the injury too soon can do more damage, not just to your ankle, but also your knee and hip. If need be, use crutches or a walker until you can put your full weight on the injured ankle.
Be sure and use one of these two methods to treat a sprained ankle. They will help you get back on your feet faster. As a precautionary measure, always consult with your doctor with any type of injury.
Note: This article is not intended to be professional medical advice. Always consult your doctor when it comes to any type of bone injury. Your doctor has the best medical advice.
 |
