A sudden twist or roll of an ankle can cause serious pain and injury. So, what’s the best way to a speedy recovery? Jonathan Roth, MD, sports medicine physician and orthopedic surgeon at Atlantic Health, has some at-home tips to treat ankle sprains and get you back in action.
“An ankle sprain is the most common orthopedic injury,” says Dr. Roth. “Healing can take anywhere from two to 12 weeks, depending on the severity. So, the best thing you can do immediately after an injury is follow the PRICE protocol—protection, rest, ice, compression, and elevation.”
1. Protection
Immediately protect an ankle injury from further damage. Safeguarding and immobilizing the joint provides the foundation for a speedy recovery. This can be in the form of an ace wrap, walking boot, or brace.
2. Rest
Get off your feet right away to take the pressure off your ankle joint. If walking on it causes pain or discomfort, stay off it for a couple of days. You can even use crutches for a few days until your pain subsides.
3. Ice or Heat
Ice keeps pain and swelling down immediately following an injury. An ice pack, bag of frozen peas, or cold water immersion for about 20 minutes can make a real difference. After a few days of healing, heat can help loosen muscles and soft tissue by increasing blood flow to the affected area.
4. Compression
Compressing the injury using an ace wrap or even a snug ankle brace helps immobilize and temporarily stabilize the joint. This will help reduce swelling, stiffness, and discomfort in the joint.
5. Elevation
When you can, elevate the ankle for the first few days, ideally above the level of your heart. This allows excess swelling to drain away from the injury and resorb into the body. It even helps to elevate your ankle while you sleep.
Dr. Roth explains that in addition to PRICE, using an over-the-counter pain reliever with acetaminophen or, in some cases, an ibuprofen anti-inflammatory, can help manage pain and reduce inflammation during the first few days after a sprain.
When to see a doctor
Seek medical care if you have significant bruising or swelling immediately following the injury, or if weight-bearing is difficult or painful beyond a few weeks. An orthopedist will use in-office diagnostics such as X-rays or ultrasound to assess the severity of your injury.
“Once we determine the level of damage to the bones, tendons, or ligaments, we can devise a treatment plan that will help you safely heal and gradually return to the activities you enjoy,” says Dr. Roth.
Regaining function and preventing future sprains
Dr. Roth talks with patients about wearing supportive shoes and warming up legs and ankles before strenuous activities. Depending on the severity of the sprain, he may also recommend physical therapy to speed recovery and improve the outcome.
“Physical therapists incorporate specific exercises to improve the ankle’s strength, function, and stability to prevent future injuries,” he says. “Although the healing process can take time, this formula for self-care offers early interventions that will start the healing process and boost your recovery.”
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