How to heal a sprained ankle fast
A sprained ankle is a common injury that can leave you discouraged and wondering when you’ll be able to get back to your normal activities. It is important to know that while a sprained ankle can be painful, with the right care, you can speed up the healing process and get back on your feet faster. But it’s always important to consult with a healthcare professional, particularly if you suspect a fracture, as the healing process for a broken ankle differs from that of a sprain. In this blog, we will guide you through the best ways of how to heal a sprained ankle fast while also highlighting the importance of seeking professional care when necessary.
Doctor Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before starting any treatment for a sprained ankle or any other injury. If you suspect a severe sprain, fracture, or complications, please seek medical attention immediately.
Spraining Your Ankle: What Happens?
Ankle sprains are caused by stretching or tearing of the ligaments that support the ankle. Twisting or rolling the ankle quickly (often during physical activities like running or playing sports) is the most common cause of a sprain. Pain, swelling, bruising, and difficulty moving the ankle are some symptoms. Sprains can range from mild discomfort to severe pain and immobility, with the severe case occurring from a more serious sprain. Like back pain, ankle sprains can also limit mobility and cause significant discomfort.
Most sprains don’t require a visit to the emergency room. If you’re not sure whether it’s a sprain or something more serious like a fracture, definitely see a doctor to evaluate it. After the initial evaluation, you can begin your path to healing.
How to heal a sprained ankle faster: Immediate Steps
When you first sprain your ankle, the best thing to do is to follow the R.I.C.E. method: Rest, Ice, Compression, and Elevation. These are the quickest interventions you can immediately implement for the injury. Using the R.I.C.E. method can help reduce swelling and pain in the early stages of the injury.
- Rest: Take a break and don’t put any weight on your ankle. The more you rest, the faster it will heal.
- Ice: For the first 48 hours, apply an ice pack to the injured ankle for 15 to 20 minutes, several times an hour. It helps reduce swelling and alleviate pain in the area.
- Compression: Wrap the ankle with an elastic bandage to apply gentle pressure. It should be snug but not too tight, as it could cut off circulation.
- Elevation: When you can, keep the injured ankle elevated above the level of your heart. It helps reduce swelling and increases fluid drainage.
While these steps are essential, you should also remember that if the pain is severe or the swelling doesn’t go down, it’s crucial to consult a doctor. This ensures you don’t miss any underlying injuries, like fractures or issues similar to shoulder pain, that might need immediate attention.
Kinesiology Tape: Using it to Support Sprained Ankle Healing
One technique employed by many myopractors as the swelling begins to decrease is kinesiology taping. The purpose of kinesiology tape is to provide more support to areas of injury by keeping the ligaments and muscles stabilized while still allowing movement. Not only does it reduce swelling and discomfort, but it’s also a great tool to support your body as you heal. That being said, it’s important to note that this should only be applied by someone trained in its correct use, as improper application can actually be more harmful than helpful.
Faster Recovery: Myopractic Care
As the initial swelling subsides, your myopractor can assist in speeding up the healing process. Myopractic care doesn’t just focus on the injured muscle or joint, but also works on the surrounding muscles and joints to support the healing process. Myopractors often treat other parts of the body beyond the injured area because it helps the body maintain balance and return to a state of proper healing. Dealing with an injury is particularly important because the body needs to adapt and compensate while the injured ankle heals.
In some cases, direct treatment of the injured ankle can begin once the swelling and inflammation have reduced. Unfortunately, the timing of this treatment depends on the severity of the sprain, but it should never be taken lightly. If you have a severe sprain, your myopractor may suggest waiting until the area isn’t as inflamed before beginning hands-on therapy.
Strength and Restore Mobility Exercises
Once you’ve allowed for the initial healing time, gentle exercises can help restore some mobility and strength to the ankle. Gradually, these exercises should be done to prevent further injury. Start with simple movements such as ankle circles, or pointing and flexing your toes. Once your ankle strengthens, you can move on to resistance exercises or balance exercises, like standing on one foot or using a resistance band for more resistance.
Doing these exercises is important to strengthen the muscles around the ankle and prevent future sprains, as well as to increase the stability of the ankle joints. If you’re unsure you’re doing the right exercises for your injury, you may want to consult with a physical therapist or myopractor.
When Can You Return to Physical Activities?
It’s also important to know the appropriate time to resume physical activities. It may be tempting to get back to your regular workout or sports routine as soon as possible, but re-injury is a real risk. Mild sprains generally heal in a few weeks, while moderate sprains can take several weeks or even months to heal fully.
Be slow about returning to physical activities. Test your ankle’s strength and mobility with low-impact, low-intensity exercises that avoid high impact. The second phase of exercises in the base of the pyramid involves increasing intensity while listening to your body and stopping if you feel pain.
How to Prevent Future Ankle Sprains
When you sprain an ankle, it’s important to take steps to prevent it from happening again. Strengthening the muscles around your ankle is one of the best ways to prevent sprains. Stronger ankles that are less prone to injury can be maintained through regular exercise, especially exercises that improve balance and stability, such as yoga or pilates.
Coupled with that, wear supportive shoes that provide adequate arch support. Don’t wear high heels or poorly supported shoes that create undue strain on your ankles. Additionally, if you’re into sports or already do physical activities, consider using sports ankle supports or braces before playing next time.
How to heal a sprained ankle fast? The Bottom Line
If you want your sprained ankle to heal quickly, a combination of rest, appropriate care, and professional guidance is key. The R.I.C.E. method is definitely a good place to start, but myopractic care, kinesiology tape, and strengthening exercises will all help speed recovery and minimize the chance of re-injury. Pay attention to your body and see a doctor or myopractor if anything concerns you. If you take the necessary steps, you’ll not only heal faster but also safely return to your routine.
