5 Tips To Recover From A Sprained Ankle

As painful as it might sound, a sprained ankle is an incredibly common occurrence. As a matter of fact, you’ve probably had this unpleasant experience at least once before!

Although physical activity might increase the likelihood of spraining an ankle, you don’t need to be a runner or an athlete to suffer from this kind of injury. 

Yes, we agree: a sprained ankle isn’t the end of the world and you’re most likely to recover with some rest. But even the simplest injury, if neglected, can later evolve into a painful and chronic situation. What is the best thing you can do to recover from a sprained ankle? Is sports rehabilitation necessary? When should you see a specialist?

Don’t worry! We’ve prepared 5 Tips to recover from a sprained ankle and have you up and running in no time!

You were walking—or training—and your ankle twitched. The pain that followed was intense, and you experienced the distinct feeling of something going out of place. And, as simple as it might sound, that’s what it is!

Your ligaments were stretched or torn by an unexpected movement, and now you’re experiencing pain, swelling, and instability. Ligaments are tough bands of tissue that connect bones and provide stability to the joints. When these ligaments are overstretched or torn, it results in a sprain, which can range from mild to severe depending on the extent of the damage. In some cases, you may hear a popping sound at the time of the injury, which is often a sign of a more serious sprain where the ligament has torn completely.

It’s important to recognize that sprains are classified into three grades:

Grade I: Mild sprain with slight stretching and microscopic tearing of the ligament fibres. This type of sprain typically causes mild pain and swelling but does not significantly affect joint stability.

Grade II: Moderate sprain involving partial tearing of the ligament. You might experience more intense pain, swelling, and bruising, and the joint may feel unstable when you try to move it.

Grade III: Severe sprain where the ligament is completely torn. This level of injury often results in significant pain, swelling, bruising, and a complete loss of joint stability, making it difficult to bear weight on the ankle.

Keep in mind that if your injury was really bad, and if you have any pre-existing conditions, you should immediately ask for your GP’s opinion and probably go through some further treatments. Conditions like diabetes, poor circulation, or a history of ankle injuries can complicate the healing process and may require more specialised care. Additionally, if you’re experiencing numbness, severe pain, or inability to move the ankle, these could be signs of a more serious issue such as a fracture, and you should seek medical attention immediately.

Recovery might be easier than you think if you follow this easy list of tips!

Take Some Rest…

The worst thing you can do when it comes to injuries is to apply any kind of force on the affected area. Simply put, you should refrain from exercising or, if possible, switch to other workouts that don’t involve your ankles and feet. Physical activity is good for your health, but so is rest! Rest is crucial in the initial stages of recovery to prevent further damage to the ligaments and allow the healing process to begin. Overworking a sprained ankle can lead to chronic instability, which might cause recurring injuries and long-term joint problems.

In addition to avoiding physical activity, you should also elevate your ankle whenever possible. Elevation helps reduce swelling by allowing fluids to drain away from the injured area. Aim to keep your ankle elevated above heart level for the first 48 hours after the injury. Ice can also be applied during this time—20 minutes on, 20 minutes off—to help manage pain and reduce swelling. Just be sure to wrap the ice in a cloth to avoid direct contact with the skin, which could cause frostbite.

If you must move around, consider using crutches to avoid placing weight on the injured ankle. This will help prevent further strain on the ligament while allowing you to remain mobile. Even short periods of walking on a sprained ankle can aggravate the injury, so it’s best to rest as much as possible during the initial phase of recovery.

Take Any Over-The-Counter Medication…

The fastest way to start feeling better is to ask for some over-the-counter medications. That might include painkillers like ibuprofen or paracetamol, which not only help manage pain but also reduce inflammation, a key factor in the swelling and discomfort associated with a sprained ankle. Anti-inflammatory medications can be particularly effective in the first few days after the injury when swelling is at its peak.

You might also consider using topical pain relief creams or gels. These can be applied directly to the affected area to provide targeted relief. Some creams contain menthol or capsaicin, which create a warming or cooling sensation that can help distract from the pain. Arnica gel, a natural remedy, is another option that some people find helpful for reducing swelling and bruising.

Your pharmacist could also suggest you wear some bandages or a compression wrap to protect your ankle from moving any further. Compression helps manage swelling and provides support to the injured joint. When wrapping your ankle, make sure the bandage is snug but not too tight, as excessive pressure can cut off circulation. You might also want to consider using an ankle brace, which offers more structured support and can help stabilise the joint as you begin to move around more.

Listen to Your Body…

At the end of the day, you know what’s best for you and your health. No one holds the same capacity of identifying when something’s wrong as you do. It’s crucial to listen to your body’s signals during the recovery process. Pain, swelling, and discomfort are all signs that your ankle needs more time to heal. Pushing through pain or returning to activity too soon can lead to setbacks, prolonging your recovery time or even causing further injury.

If you’ve had your ankle checked but you still feel worse than you think you should, ask for further examinations and book an appointment to see a specialist. Persistent pain, significant swelling, or difficulty bearing weight on the ankle could indicate complications such as a more severe ligament tear, a fracture, or damage to the cartilage. An orthopaedic specialist or a sports medicine doctor can provide a more thorough evaluation, possibly including imaging tests like X-rays or an MRI to assess the extent of the injury.

It’s also important to note that recovery times can vary widely depending on the severity of the sprain and your overall health. While some people may be back to normal activities within a week, others may take several weeks or even months to fully recover. Don’t rush the process—your long-term joint health depends on proper healing.

Make An Appointment To See A Sports Rehabilitator…

Seeing a sports rehabilitator will help you assess the gravity of your injury and tackle your issue more carefully. A sports rehabilitator specialises in helping individuals recover from injuries through targeted exercise and therapy. They can develop a personalised rehabilitation plan that focuses on restoring strength, flexibility, and balance to your ankle. This is especially important if you’ve experienced multiple ankle sprains, as recurring injuries can lead to chronic instability.

A good sports rehabilitator will also make sure you follow the right measures to prevent further injuries from happening. This might include teaching you specific exercises to strengthen the muscles around your ankle, improving your proprioception (the sense of where your body is in space), and advising you on proper footwear to provide adequate support. Rehabilitation exercises may start with gentle range-of-motion activities and progress to strength training and balance exercises as your ankle heals.

Additionally, a sports rehabilitator can use techniques such as manual therapy to improve joint mobility and soft tissue massage to reduce muscle tightness around the injured area. They can also guide you in safely returning to your regular activities, whether that’s sports, work, or daily life, ensuring that you don’t re-injure your ankle during the process.

Start Working on Prevention…

Yes, a sprained ankle can happen any time. You might be walking on an uneven surface, wearing high heels… But there are some simple measures you can adopt to prevent or limit any damage from happening.

One thing you can do is exercise: reinforcing your ligaments will, in fact, dramatically decrease the chances of an injury. Ankle-strengthening exercises, such as calf raises, ankle circles, and resistance band exercises, are great ways to build up the muscles and ligaments around your ankle. Balance training, such as standing on one foot or using a wobble board, can also improve your ankle’s stability and reduce the risk of future sprains.

Another thing would be to use the right shoes. Wearing supportive footwear, especially during physical activity, can significantly reduce your risk of spraining an ankle. Look for shoes that provide good arch support and a stable base, and avoid wearing high heels or flip-flops, which can increase the likelihood of rolling your ankle. If you’re an athlete or engage in high-impact sports, consider using ankle braces or taping techniques during activities to provide extra support.

In addition to these preventive measures, it’s important to stay mindful of your surroundings. Be cautious when walking on uneven surfaces, and take care when navigating stairs or stepping off curbs. By incorporating these strategies into your routine, you can help protect your ankles and avoid the pain and inconvenience of a sprain.

Make An Appointment…

Here at Northwich Foot Clinic we are trained to help you with any kind of sports injury. To book your appointment with our sports rehabilitator give us a call on 01606 45077.

Our clinic is located in the city centre of Northwich.