Treatment
- Rest. Avoid activities that cause pain, swelling or discomfort.
- Ice. Use an ice pack or ice slush bath immediately for 15 to 20 minutes and repeat every two to three hours while you’re awake.
- Compression. To help stop swelling, compress the ankle with an elastic bandage until the swelling stops.
- Elevation.
Is it OK to exercise on a sprained ankle?
For minor or moderate sprains, most people can start exercising their sprained ankle after a few days of rest. Simple motion exercises and strength training are essential to help the ankle heal properly.
What exercises heal sprained ankles?
Ankle Sprain Rehab Exercises
- Pullback. Flex your foot back toward your body.
- Calf Stretch – Basic.
- Calf Stretch – Advanced.
- Heel Stretch – Basic.
- Heel Stretch – Advanced.
- Heel Stretch – Advanced.
- Front of Shin Basic – Push Out.
- Front of Shin Advanced – Band.
How soon after a sprained ankle can I exercise?
Depending on the severity of your injury, you can begin intermediate exercises 3-7 days after your injury or when any swelling and pain begin to subside. How long this phase lasts is also based on your unique injury. You can start performing light ankle exercises to promote better ankle flexibility and strength.
What is the fastest way to heal a sprained ankle? – Related Questions
Is walking good for a sprained ankle?
While it is possible to walk on a sprained ankle, it isn’t recommended. Walking on a sprained ankle can delay the healing process and increase your risk for complications. Ankle pain, instability, and arthritis are common complications of a sprained ankle.
What helps ligaments heal faster?
5 Treatment Solutions for Your Ligament Injury
- Rest. The generally accepted wisdom on how to initially treat a ligament injury can be summed up in one acronym: RICE, which stands for Rest, Ice, Compression, and Elevation.
- Reduce Swelling.
- Ligament Injections.
- PRP Therapy.
- Balance Training.
How long should you stay off a sprained ankle?
Mild, low-grade ankle sprains will usually heal in one to three weeks with proper rest and non-surgical care (such as applying ice). Moderate injuries may take between three and four weeks. Because of limited blood flow to the ligaments of the ankle, more severe injuries may take between three and six months to heal.
How long should you rest a sprained ankle before walking?
Recovering from a sprained ankle
Mild-to-moderate sprains should heal enough to walk on within a few weeks. But it may take up to two or three months to get back to normal, including playing sports. If you have a very bad ankle sprain, it may take several months to recover, especially if you need surgery.
Can I run 2 weeks after sprained ankle?
As mentioned previously a mild sprain may see a return to running in 1-2 weeks, a very severe sprain may need 4-6 months. In order to return to running without risking re-injury, you need a full range of movement in the ankle, good muscle power (with equal calf strength) and good control of movement.
Can I walk after 2 weeks of ankle sprain?
No. This is not an injury that you can “walk off.” After spraining your ankle, it will need time to recover before putting any weight on it. Trying to force a speedy recovery by walking, running, or working out too soon may further aggravate the damage done to your ankle in the first place.
Should I be able to walk on a sprained ankle after 3 days?
For less severe sprains, you may be able to go back to your normal activities after a few days. For more severe sprains, it may take several weeks. Talk to your provider before returning to more intense sports or work activities.
What is the shortest time a sprained ankle can heal?
“A first degree sprain is a mild tear of the ligament, causing mild swelling and pain, and tends to recover quickly,” says Sampsell. First degree sprains often take 3 weeks to heal. But some people can recover in less time, while some need 4 or 5 weeks.
Should you wrap a sprained ankle overnight?
Compression — Wrapping a stretchable elastic bandage around your foot and ankle can help minimize swelling after injury. If you’re going to wrap your ankle, it is best to put the bandage on first thing in the morning, and then take it off at bedtime.
Is hot water good for sprained ankle?
Treatment for a Sprained Ankle
So, typically, ice decreases blood flow to an area, which causes less swelling, whereas heat will bring blood flow to an area which can cause more swelling. Usually, in the first two to three days after an injury, we would recommend ice only.
Can a sprained ankle heal in 2 days?
After 2 to 3 days
protocol, a mild sprain will be mostly healed and ready for you to resume normal activity. A moderate or severe sprain may require you to keep up these treatment steps for longer—up to several weeks.
Is Tiger Balm good for sprains?
Yes. In addition to treating muscle pain, Tiger Balm is helpful in relieving other types of pain, including back pain, joint pain, arthritis pain, and sprains.
Should you massage a sprained ankle?
Some research points to the answer being a resounding yes — you should massage a sprained ankle. This includes a 2017 study , which found that massaging the calf muscle can help improve the ankle’s flexibility, as well as your ability to balance on the ankle joint.
What is the best ointment for sprains?
It recommends using a topical nonsteroidal anti-inflammatory drug (NSAID) with or without menthol (which creates a cooling sensation). Topical NSAIDs come in gel, liquid, or patch forms; diclofenac gel (Voltaren Arthritis Pain) and aspirin cream are available without a prescription.
What oil is good for sprains?
Anti-inflammatory and analgesic, the essential oils of Roman Chamomile, Clove, Wintergreen and Peppermint work miracles on joint and muscle pain like cramps and aches, as well as physical trauma such as sprains and tears.
What foods help heal sprains?
6 Best Foods to Eat While Recovering From Sports Injuries
- Foods that Contain Plenty of Protein. Protein is the nutrient that reinforces your body’s muscle tissue.
- 2. Fruits and Vegetables With Vitamin C.
- Omega-3 Fatty Acids.
- Zinc-Rich Foods.
- Vitamin D/Calcium.
- Foods Rich in Fiber.
