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Ankle sprains are one of the most common musculoskeletal injuries that can happen to anyone from couch potatoes to daily joggers to professional athletes. Your body needs time to heal and rebuild its strength after an injury. Only then can you get back to full speed and avoid setbacks.
The experienced team at Nevada Orthopedic & Spine Center in Henderson and Las Vegas, Nevada, offers five ways to overcome an ankle sprain and get back to your normal routine quickly.
1. Rest
Rest the affected ankle and avoid putting weight on it for 48 to 72 hours after injury. Use crutches if necessary to prevent further strain. Elevate your ankle above heart level if you experience swelling.
Wearing compression bandages or braces provides additional support and helps stabilize the ankle during this initial phase.
2. Apply ice
Applying ice to the injured ankle helps reduce swelling within the first 48 hours after injury. Ice isn't just a cold compress; it's a pain freezer, dulling the sharp sting of injury. Wrap your ice pack or a bag of frozen vegetables in a towel or T-shirt to avoid direct contact with your skin to prevent frostbite.
Apply ice for 15 to 20 minutes every 2 to 3 hours during the first 48 hours post-injury.
3. Exercise the ankle
After the initial swelling and pain of your ankle injury have decreased, ease into gentle exercises that stretch your ankle and help you start to regain strength and flexibility. Start with simple movements like ankle circles and alphabet exercises, where you use your toes to "write" the alphabet in the air.
Gradually progress to more challenging exercises such as heel raises, toe raises, and balancing exercises. Always perform exercises within your comfort zone and stop if you experience pain.
4. Strengthen the surrounding muscles
You need to strengthen the muscles around the ankle to recover from an ankle sprain and prevent future sprains. Pay special attention to exercises that isolate and engage your calf muscles and Achilles tendon.
5. Wear supportive footwear
Wear supportive footwear during and after recovery. Choose shoes with good arch support, cushioning, and a snug fit to reduce the chances of re-injury. Ankle rolls and twists become less of a worry with high-top sneakers, thanks to the added stability they bring to the table.
If you have flat feet or high arches, our doctors may prescribe custom orthotics to provide extra support and correct any imbalances in your gait.
Schedule an appointment
It's always a good idea to seek professional guidance after an ankle injury that causes more than slight pain and swelling to ensure you are dealing with an ankle sprain and not something more serious requiring medical attention. Visit the Fast Track Clinic or call the nearest office to schedule an appointment.