How to Treat Your Ankle Sprain In 6 Steps
- 1). Take anti-inflammatory medication according to the dosage directions for two to three days following the injury. This will reduce pain, inflammation and swelling.
- 2). Apply ice to your ankle several times a day to reduce pain and swelling. Place several ice cubes in a plastic bag, seal it and place it on your ankle for 20 minutes. Wait at least one hour before applying more ice.
- 3). Wrap your foot and ankle with an elastic wrap to provide support and reduce swelling. Begin wrapping just above your toes, continue wrapping by overlapping half of the width of the wrap with each turn, and end several inches above your foot. Slide one finger under the top and bottom edges of the wrap to make sure it is not too tight. Loosen the wrap if your finger will not slide easily or if you feel numbness or tingling in your toes.
- 4). Prop your foot on several pillows when you are sitting or lying down. Try to raise it above the level of your heart to decrease swelling and improve circulation.
- 5). Use crutches to reduce the amount of weight placed on the injured foot. Advance the crutches, swing through and land on the uninjured foot. Walk slowly and advance the crutches a short distance with each step to improve your balance. As your ankle heals, gradually apply more weight to your foot until you are able to walk normally without the crutches.
- 6). Perform gentle range-of-motion exercises with your ankle to improve circulation and decrease stiffness. Prop your foot on several pillows and gently move your foot in clockwise and counterclockwise circular motions. Move each direction 10 times. Gently point your toes then pull them up toward your head. Perform 10 times. Stop moving if you experience sharp pain. As your tolerance improves, increase repetitions until you can complete three sets of 10 for each motion.
