If you’ve suffered a sprain, you know how painful it can be. A sprained ankle is not just an inconvenience, and it’s an injury that will affect your day-to-day life. But don’t worry. Here are some tips on how to treat a sprained ankle and get back on your feet.
RICE
The acronym “RICE” stands for rest, ice, compression, and elevation. Rest can help reduce swelling and pain, while ice helps to numb the area and reduce tissue damage. You can use an ice pack or bag of frozen vegetables wrapped in a towel. Compression is important as it reduces swelling and aids in the healing process. Elevating your foot on a pillow will also help to reduce swelling and pain, especially overnight when you’re sleeping. For more specific instructions about sprained ankle treatment in Singapore, consult a medical professional.
Move the Ankle
After you’ve injured your ankle, it’s important to move it around as much as possible. This is because a sprain typically occurs in the ligaments that attach to your bones. When these ligaments are stretched, they will become tight and swollen. If you don’t move your ankle around, the connective tissues may heal too tightly for normal movement. The more you move it around after the injury, the less chance there is for permanent damage that can limit mobility.
Ease Pain and Swelling
The goal is to reduce pain and swelling. The most effective way to do this is through a cold compress, which can be made by soaking a bag of peas in water, or alternatively, you could use crushed ice wrapped in a wet cloth. Wrap the ice (or peas) in a thin cloth and place it on your injured ankle for 10-20 minutes every hour.
Restore Range of Motion
The first thing you should do when you suffer a sprain is to restore the range of motion in your ankle. Attempting to move your foot or ankle before it has completely healed can cause further damage, so be sure to follow these steps. Your doctor may ice your injury for 15 minutes at a time, but this isn’t necessary if you feel the area is too cold. You should also avoid putting weight on the injured foot for two weeks after the injury occurs and take simple pain relievers like ibuprofen or acetaminophen as needed.
After two weeks, if you still feel pain from your sprained ankle, it’s important that you don’t ignore it. If the pain lingers for more than three months, it’s very likely that you have developed chronic tendonitis in your ankle. Chronic tendonitis may require surgery or other rehabilitation treatments with physical therapists.
Prevent Future Injuries
One of the most important things to do after an ankle sprain is to prevent future injuries. If you’ve sprained your ankle, you need to take care of it. This means icing, using a brace, and not putting any weight on it for at least 3 days. It’s also important not to walk on it or put any pressure on the joint until the pain has subsided. Do what you can during this time to keep your muscles strong by walking with crutches or by doing exercises where you put no weight on the injured foot.
Another way to prevent a future injury is by stretching out your calf and ankle before engaging in physical activity. You should also take regular breaks during exercise so that you don’t over-stretch your ankle joint.
Conclusion
As you can see, there are a number of things you can do to treat your sprained ankle and get back on your feet. The sooner you take your injury seriously, the easier it will be to recover. Now that you know what you need to do, why not try one of these methods today?
