Most of us know how to care for our ankles after we've sprained it, which is to apply RICE (Rest, Ice, Compress, Elevate). Today, lets be extremely pedantic and ensure that we are doing everything possible for a speedy recovery. Below are a couple of points to take note of immediately after spraining your ankle:
- Keep your shoe on because the compression will help reduce the swelling
- Do your best to not put any weight on the sprained ankle to prevent further injuries to the affected ankle
- Elevate the affected foot above your chest level to allow blood to flow back to the heart, thereby reducing swelling
- Apply an ice pack to the sprained ankle for 20 minutes. Make sure the ice pack is wrapped in a towel to prevent frostbites
- Get a friend to support your weight and help take you home to minimise further damage to the affected ankle
- Once you're home, apply RICE for a few days, followed by proper rehabilitation exercises (i.e. stretching and strengthening)
Note: If your ankle sprain is serious and you think you might have torn a ligament, follow the first four steps listed above and seek immediate medical assistance
Further reading
- The Danger of Anti-Inflammatories
- Ankle Sprain After-care
- Flexibility & Strengthening Exercises for an Ankle Sprain
Created by KW