- Limit Movement and Strain: Once you have suffered an ankle sprain, the soft tissues around your ankle are damaged and swollen. These soft tissues are structures required for support and functioning of your ankle. At the time of Sprain, these tissues will have less tensile strength due to swelling and injury. Due to this reason, you should limit movement by resting and not putting weight on your sprained ankle. Work while you are sitting and restrict yourself from going to the bathroom. Avoid twisting and turning the foot sideways and vertically. Once the movement is reduced, the body will begin its repairing process and resolution of the injury is rapid.
- Reduce the Swelling: The heaviness and restriction you feel in a sprained ankle are due to the amount of fluid which has gathered around the joint due to the injury. To lessen the redness and swelling, follow these steps in addition to rest advised by apexhealthcare.
Ice: Use cold therapy for ankle sprain by using cold fomentation or ice to constrict the blood vessels around the ankle. This will cause fluid to be absorbed again.
Cold Compresses: You can also use compression to help to reduce inflammation and pain.
Elevation: By slightly elevating your legs, you can enhance the absorption of fluid into the bloodstream and away from your ankle. This will cause a decrease in difficulty of movement.
- Recover: An important aspect of any injury is slow recovery and timely mobilization. Though sprains are very common injuries but once they begin to subside, you can return to daily activities by massaging your ankle to increase blood supply and doing basic exercises. When the movement is restored, increase the strain on your ankle gradually by swift walking, jogging and then sprinting. Sudden severe pressure on the ligaments may rupture them if they are not recovered fully.