A grade 1 sprain usually does not require medical attention. Usually, a grade 2 sprain heals well at home with proper care. A grade 3 sprain should almost always be seen by a doctor to make sure there is no other damage to the ankle. Home treatment and management for all 3 grades is the same, but the higher the grade the longer it will take for the ankle to heal.
However, do try to move your ankle as much as possible without stressing the injury or putting weight on it. For instance, while you’re sitting, you might gently rotate your ankle in circles or trace the alphabet with your foot. [6] X Expert Source Joshua Grahlman, PT, DPT, FAFSPhysical Therapist & Entrepreneur Expert Interview. 8 September 2020. You may consider using an elastic ankle brace as well. Braces add stability and can help control swelling while the ligaments are healing. Depending on the severity of the sprain, you may need the brace for 2-6 weeks.
Apply ice to your ankle even if you plan to go to the doctor. Ice limits inflammation, especially during the first 24 hours of the injury. Applying ice to any sprain will help reduce overall swelling and bruising. Alternatively, you can fill a bucket with ice water and immerse your foot and ankle. Leave the ice off at least 20-30 minutes between applications. It can both numb pain and reduce swelling. Too much exposure to the ice could lead to frostbite. If you have diabetes or circulation issues, talk to your doctor before applying ice. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Wrap an elastic bandage from your toes to your mid-calf, using even pressure. Keep the bandage on until the swelling subsides. Loosen the wraps if your toes turn blue, feel cold or begin to feel numb. You don’t want the wrap to be too loose, but you don’t want it to be too tight, either. You can also get slip-up or pull-up style bandages and braces. These are often beneficial because they ensure the even application of pressure without cutting off circulation to your foot.
Elevation will help reduce swelling and bruising.
Slowly rotate your ankle in small circles. Start by doing a set clockwise. Once you’ve completed a set going clockwise, do another set going counterclockwise. Try to trace the alphabet in the air with your toes. [15] X Expert Source Joshua Grahlman, PT, DPT, FAFSPhysical Therapist & Entrepreneur Expert Interview. 8 September 2020. Tie a resistance band around something sturdy, then wrap it around the back of your ankle. Pull your foot in different directions against the resistance of the band. This is a good exercise while your ankle is swollen because you don’t have to put your foot on the ground. [16] X Expert Source Joshua Grahlman, PT, DPT, FAFSPhysical Therapist & Entrepreneur Expert Interview. 8 September 2020. Sit straight and comfortably in a chair. Set your injured foot flat on the floor. Then, shift your knee from side to side, slowly and gently, for about 2-3 minutes, keeping your foot flat on the floor the whole time.
Sit on the floor with your leg extended out in front of you. Wrap a towel around the ball of your foot. Then, try to pull the towel toward your body while keeping your leg straight. Try to hold the stretch for 15-30 seconds. If the stretch is too painful, start by holding it for just a couple of seconds and gradually increasing your time. Repeat the stretch 2 to 4 times. Stand with your hands on a wall and place your injured foot about a step behind your other foot. Keep your heel on the floor and slowly bend your knee until you feel a stretch in your calf. Hold the stretch, breathing slowly and evenly, for 15-30 seconds. Then, repeat the exercise 2-4 more times.
Purchase a wobble board or stand on a firm cushion. Make sure that you position yourself near a wall in case you lose your balance, or have someone else spot you while you’re working on keeping steady. Try to hold your balance for 1 minute at first. Gradually increase your time as you get more comfortable. [18] X Research source If you don’t have a cushion or a wobble board, then you can stand on your injured foot and lift your other foot off of the floor. Extend your arms out to your side for balance. Gradually increase the activities you can do before you try to support your weight on your ankle. [19] X Expert Source Joshua Grahlman, PT, DPT, FAFSPhysical Therapist & Entrepreneur Expert Interview. 8 September 2020. Once it doesn’t hurt to stand on your ankle, start doing standing exercises like heel raises, rolling your foot in and out, and eventually pivoting on that foot. [20] X Expert Source Joshua Grahlman, PT, DPT, FAFSPhysical Therapist & Entrepreneur Expert Interview. 8 September 2020.
If you are prone to repeated ankle injuries, you may want to consider wearing an ankle brace while you exercise. When you’re learning a new sport or exercise, be careful not to do it at full intensity until you’re fully conditioned for the activity.
You can even incorporate ankle exercise into everyday life. Try standing on one leg while you are brushing your teeth or doing other mundane chores.
Put heel and lace pads on the top and backside of your ankle before adding the under dressing. Wrap the whole area in pre-wrap. Wrap the top and bottom of the pre-wrapped areas with athletic tape to create anchors. Apply stirrups by taping a U-shape from one side of the ankle to the other, going under the heel. Wrap the rest of the pre-wrapped area in tape, working in a triangular pattern that goes around the ankle and under the arch of the foot.
