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Ankle sprains are an injury that occurs when you twist, roll, or turn your ankle in an awkward way, and they limit mobility and activities. This action stretches or tears the bands of tissue, the ligaments, that help hold your ankle bones together. The injury causes pain, swelling, and a limited range of motion, so managing these symptoms is a key part of the initial response. Here is more information on how to manage pain after an ankle sprain:
Minimize Movement
Resting your ankle is a primary step after an injury, so you need to reduce activity. Modifying your daily routine, which may involve using crutches or another mobility aid, helps prevent further strain on the ligaments. Limiting weight-bearing activities allows the healing process to begin.
Since protecting the injured ankle from further harm is the goal, you might need to take time off from sports or strenuous work. Simple adjustments at home and work can help you stay off your feet, and this allows the tissues to start repairing themselves. Giving your body this time to recover is a practical approach to managing the early stages of a sprain.
Apply Ice
Applying a cold pack to the ankle sprain can help manage discomfort. Cold therapy works by constricting blood vessels. This process may reduce swelling and numb the area, which provides some relief from the pain you are experiencing. Never apply ice directly to your skin; wrap it in a thin towel first to protect your skin from frostbite.
Keep Elevated
Since elevating your injured ankle can help manage swelling, use pillows to prop your foot up. You want to raise your ankle above the level of your heart; do this whenever you are sitting or lying down because this position uses gravity to help drain excess fluid from the injury site. Keeping the ankle elevated is a simple action that requires no special equipment.
When done consistently, this technique is typically most effective during the first couple of days after the sprain. Try to maintain the elevated position as much as possible. This approach, combined with rest and ice, forms a standard method for initial sprain care, and it promotes healing.
You can elevate your ankle while you sleep. To do this, place pillows under your foot and lower leg before going to bed. This simple adjustment helps the drainage process continue overnight, and you might notice less swelling in the morning.
Use Compression
Wrapping the ankle with a compression bandage helps provide support and limit swelling; an elastic bandage is a helpful tool for this purpose. The wrap should be snug but not so tight that it cuts off circulation, which could cause numbness or tingling.
Follow these steps for applying a bandage:
- Start wrapping at the ball of your foot.
- Work your way up toward your calf.
- Overlap the bandage by about half its width.
- Secure the end of the bandage.
The pressure from the bandage helps to physically restrict the amount of fluid that can accumulate around the joint, and you can remove the wrap when you sleep. If you experience increased pain, throbbing, or discoloration in your toes, the wrap may be too tight, and you should remove it.
Address an Ankle Sprain
Managing pain and swelling are the first steps after you sprain your ankle. These self-care steps are a starting point, but a sprain can sometimes require professional evaluation to understand its severity. A healthcare provider can assess the injury and offer guidance for your specific situation when you schedule an appointment.
