How to Self-Treat an Ankle Sprain

As people get more active at this time of year, it is inevitable that risk of ankle sprains will rise. Ankle sprains are an injury that people often to treat themselves without the guidance of a doctor or therapist. The typical approach people take to recover from an ankle sprain is to restrict movement of the ankle, ice it, take anti-inflammatory medication and allow time to heal the ankle on its own. This approach however, does not guarantee that the ankle will heal properly. It is important to know what to do in the event that you sprain your ankle to guide proper healing as the consequences of poor healing include chronic stiffness, pain, and recurrent ankle sprains.

Ankle sprains occur when the person suddenly rolls over on the outside of the ankle and the ligaments that provide support to the ankle are stretched beyond their natural range. Tearing of the ligament fibres occur which immediately signals the inflammatory system to begin the job of healing the damaged area. The result of inflammation is the swelling, redness, heat and pain that is associated with a sprained ankle. Inflammation is of course, necessary for the healing process to occur. Your body will heal itself, but how you treat yourself will affect the quality of the healing process and will affect the future health of your ankle.

Provided below is a step by step approach of what you should do to treat an ankle sprain. Consult your trusted practitioner (family doctor, chiropractor, physiotherapist) for guidance on how to manage any injury properly if symptoms do not subside within a couple days or if you suspect severe damage has been done.

The first phase of treatment is to minimize soft tissue swelling and manage pain -72 hours

In the first 72 hours after an ankle sprain, the main objective is to minimize soft tissue swelling and manage pain associated with inflammation and regain some range of motion.
1) Apply a covered ice pack to the injured area for 20 minutes. Ice should be applied every 2 hours during hours that you are awake for the first two days. Ice will help control internal bleeding and minimize tissue swelling.
2) Apply a compression wrap over the ice.
3) Elevate the ankle.
4) When the foot is elevated with ice, passive range of motion exercises can be performed. To do this, place a strap around the ball of the foot and gentle pull the foot towards your body. Move the foot forward and back using the strap to guide the movement.
5) It is important to use crutches when walking to keep weight off the ankle. Some drug stores will rent crutches out to the public.
6) On the third day, introduce active range of motion by moving the foot towards and away from your body without the strap.
7) On the third day trace the alphabet with the big toe. Gentle movements of the foot helps promote proper healing of the ankle ligaments so that range of motion is not compromised.

The second phase of treatment is to improve range of motion and re-strengthen the ankle- to be done after pain and swelling subsides.

1) Heel cord stretching: Stand on the edge of a step on the balls of your feet. Lower your heels off the step to allow for a gentle stretch of the heel cord. Hold stretch for 30 seconds. Repeat 3 times.
2) Toe raises: Stand on the edge of a step on the balls of your feet. Raise on toes and hold for 3 seconds. Slowly lower the heel for a mild stretch and raise up on your toes again for 3 seconds. Repeat 10 times.

The third phase of treatment to improve ankle stability and return to activity- to be done when the ankle tolerates weight

1) Once your ankle tolerates weight bearing, practice standing on the injured foot to improve balance. The ultimate goal is to be able to balance for 20 seconds.
2) Stand on the injured foot and lift the heel off the ground then slowly lower it. Repeat ten times for three sets.
3) Once you are able to put your full weight on the ankle normally with no pain, you are encouraged to gradually begin increasing your activity.
4) If you are a runner begin running for short distances on a flat surface. You may have to ice the ankle after the first attempts at running. Once you are able to run for 20 minutes, you may return to usual activity.

Provided are detailed guidelines for what to do to promote proper healing of an ankle sprain. It is important to self manage ankle sprains properly to prevent future problems with the ankle.