Monday, November 27, 2023

How To Heal Ankle Sprain Fast

How Is A Sprained Ankle Treated

Ankle sprain: how to heal as fast as possible

For the majority of ankle sprains, healthcare providers recommend using the PRICE method for the first 24-48 hours after injury. PRICE stands for protection, rest, ice, compression and elevation.

  • Protection. Use crutches or apply a splint or brace to limit use of your injured ankle.
  • Rest. Limit physical activities that may cause stress to the sprain .
  • Ice. Apply ice or a cold pack in a towel to your ankle in 20-minute increments to reduce swelling.
  • Compression. Gently wrap your ankle in an elastic bandage to help decrease swelling.
  • Elevation. Raise your ankle on pillows while youre sitting or lying down so that it’s higher than your heart.

If your sprain is very painful and swollen or you’re having trouble walking and putting pressure on your ankle, visit your healthcare provider for treatment.

What Can I Expect If I Have A Sprained Ankle

After giving your ankle time to heal and treating the sprain according to your healthcare providers recommendations, you’ll be able to get back to regular activities. Your prognosis depends on your commitment to building strength back in your ankle through exercises and rehabilitation. If your ankle hasn’t healed completely or you stopped the strengthening exercises, your injured ligament could weaken and put you at risk for future ankle sprains.

How To Come Back Stronger And Faster After An Ankle Sprain

Posted on Wednesday, August 31, 2016 by UVM Health Network – CVMC

An ankle sprain is such a common injury that many people tend to just ice and hobble along until they feel ready to get back to their favorite activities. In order to prevent this type of injury or lingering pain from becoming chronic, it is important to take an active role in your recovery.

Exercises that focus on range of motion, strength and balance can help you recover quicker and stronger.

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When To Get Help For A Sprained Ankle

Someone with a sprained ankle should go to the ER right away if it any of the following occurs:

  • The joint appears deformed
  • The injured person is pale or has an unsteady pulse
  • The injured person experiences paralysis, tingling, or extreme pain

You may also need to see your doctor or a specialized sports medicine doctor if you have a severe sprain and/or your symptoms persist despite practicing R.I.C.E. at home.

Take A Painkiller Or Anti

How To Heal A Sprained Ankle Fast At Home

Nonsteroidal anti-inflammatory drugs such as diclofenac, ibuprofen, and naproxen are a few of the OTC medicines that are commonly used to relieve pain . Apart from these NSAID tablets, you could also use pain relief sprays, ointments, and gels on the sprained ankle.

But before you start popping painkillers, its better to consult your doctor as some of them may cause gastrointestinal or cardiovascular problems .

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Grade I: Mild Ankle Sprain

2-3 week recovery time. The least severe of ankle sprains, a Grade I sprain will cause microscopic damage to the structure of the involved ankle ligament. Symptoms will include light localised tenderness and perhaps a little swelling, but not always. You will be unlikely to experience any instability around the ankle joint.

Typically the symptoms of a Grade I ankle sprain will only last 2-3 weeks. You will be able to walk on the ankle with minimal pain after only a few days and will be able to gradually reintroduce running after 7-10 days.

Dont be fooled though. Just because this is a less severe ankle injury, it doesnt mean you can get away with not doing any ankle rehab exercises to build strength and stability in your ankles, and improve your balance on one leg.

Ill be sharing some ankle rehab exercises to help your recover, later in this article.

Tip #: Avoid Harm At All Costs

Heres another acronym for you : H.A.R.M.

It doesnt sound like something that will aid your sprained ankle recovery, does it?

The acronym stands for the following four terms and you should avoid them like the plaque:


I understand that, after an injury, having a hot, relaxing bath sounds like the best thing in the entire world, but trust me, its not.

My advice to you is to think of all things hot showers, baths, water bottles, heat packs, and saunas and cross them off your list for the next few days.


Because, even though it does feel soothing, heat dilates blood vessels, which only increases swelling.


You might think that, since youre already spending the day lounging around the house, a glass of wine isnt such a bad idea. Well, youre wrong.

What alcohol does is dilate the blood vessels, which can only result in more swelling and delayed healing.

But since were here today to help you learn how to heal a sprained ankle faster, consider laying off of alcohol during the initial healing stages.


While you might be eager to return to your exercise routine as soon as possible, as stated in the previous section, resting is a vital part of recovering from a sprained ankle.

So, no running for the time being.

Not only will running put an unnecessary strain on your injured ankle, but it will increase blood flow into the region, as well, which can result in blood accumulating in the area.


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Grade 1 Sprained Ankle Recovery Times

A grade 1 ankle sprain recovery time is anywhere from 2 weeks to a month, normally closer to the two-week mark with proper treatment. A grade 1 ankle sprain is the least severe and, accordingly, requires the least amount of time to recover.

A grade 1 sprained ankle can be treated almost entirely at home.

S To A Faster Ankle Sprain Recovery

Tutorial: Fastest way to heal a sprained ankle

An ankle injury can be painful and can highly disrupt our day-to-day activities. Depending upon the severity of the injury, from a minor sprain to major ligament damage, the intensity of the treatment also varies.

An ankle sprain is problematic, as it is not as lethal as a fracture, but yet it requires complete rest and care for proper recovery. There is a Foot and Ankle Sprain Specialist in Houston TX at DeNiel Foot and Ankle Center who provides treatment for sprains, hammertoes, heel spurs, nail fungusAchilles tendon pains, etc. This specialist is known to offer quality ankle and heel pain treatments, and is one of the leadingfoot doctor in Houston, Texas, Dr. Shobowale also performs procedures and minor surgeries as per the requirement.

There is no specific time period of sprained ankle recovery, as it varies from one person to another, the extremity of the injury and other personal factors like the meticulous care, provisions for recovery assistance and most importantly, the knowledge of the primary treatment.

Steps to a faster ankle sprain recovery

  • STEP 1- R.I.C.E. Treatment

When you encounter an ankle injury, the R.I.C.E. treatment should be implemented. This treatment is done to reduce the pain and swelling. Moreover, these steps should be implemented within few hours of the injury.





  • STEP 2- Motion Exercise
  • STEP 3- Get the strength back by exercises
  • STEP 4- Sport-Specific activities
  • STEP 5- Return to full fitness

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Key Requirements For Returning To Activity

Range of Motion:

  • Maintaining range of motion is vitally important. In severe ankle sprains a period of immobilization might be required but once allowed you should start to move your ankle as soon as possible. Your physical therapist will be able to provide exercises and perform manual techniques that can expedite the process. Lacking range of motion can put unnecessary stress on other ankle/lower limb structures when your return to sport.


Balance and Proprioception:


  • Some people feel more confident if they have some support around their ankle when returning to their activity. This is usually a short term strategy and it is important that you do not become dependent on these. In certain circumstances where the ligaments are very lax, wearing a supportive brace might be a good idea. However, your physical therapist or doctor will advise you on this.


  • It is common for some residual swelling to remain within the ankle joint in the latter stages of rehab. Mild swelling that does not affect function or cause pain might be fine and you can still return to activity. However, ideally you should not have swelling after activity and this is indicative of good healing. Again, consulting with your physical therapist or doctor is vital on returning to activity.

Functional screening:

The First 24 To 72 Hours

Ankle sprains are very common injuries that can affect anyonefrom professional athletes to those with limited mobility, from children to adults. They occur when the ligaments that support the ankle go beyond their normal range of motion and become stretched or torn.

If you suspect you may have sprained your ankle, the first step is to check for the symptoms of a sprain:

  • Sudden, sharp pain that forces you to immediately stop moving or take weight off the ankle
  • Pain that’s located on the spot of the injured ligament
  • Swelling or bruising at the site of the sprain
  • Limited or no ability to move the ankle a certain way or stand on it

Next, you should follow the tried-and-true treatment protocol of R.I.C.E: rest, ice, compression, and elevation.

Rest: Avoid activities that actively cause pain in your ankle. However, you still want to promote faster healing by doing simple range-of-motion stretches or isometric moves with the ankleas long as they don’t cause pain.

Ice: Treating a sprain with ice can reduce pain and swelling. When you ice your ankle, make sure you use a cloth barrier between the ice and your skin and limit icing session to 10 to 15 minutes every 1 to 2 hours.

Compression: An elastic bandage can bring down swelling and stabilize the joint. Wrap it snugly, but not so tight that it causes numbness or tingling. And remove or significantly loosen it when you go to bed at night.

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Grade 3 Ankle Sprain Recovery Time And Process

Did you jump too hard to catch a ball, and your ankle couldnt sustain your landing? Or maybe your foot twisted when you stepped on uneven ground? If there is too much pain around your ankle and other symptoms like swelling, redness, stiffness, and tenderness to touch, you most likely got your ankle sprained. Find out if your injury is a grade 3 ankle sprain or nothing to worry about.

While ankle sprains are among the most common type of musculoskeletal injuries, its essential to know how to treat them and allow time to heal so that you can go back to your day-to-day activities. This article focuses on grade 3 ankle sprains, how to treat them, and how long the recovery process will take to heal your ankle.

If you live in Warwick, NY, Milford, PA, Middletown, NY, or the surrounding area, and you have suffered an injury around your ankle, Frankel Foot & Ankle Center has the most effective solution for you.

How To Heal A Sprained Ankle Fast

Heal a Sprained Ankle Fully &  Fast with HEM Ankle Rehab

Sprained ankles are common injuries that cause swelling, pain and instability in the ankle joint. On average, ankle sprains take about 6 weeks to heal. However, in serious cases the healing time could be up to 4 months. Proper treatment can help speed up the healing process and decrease the risk of recurring injuries. Read on and learn how to heal a sprained ankle fast.

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When Is An Ankle Sprain More Than An Ankle Sprain

Close consultation with an orthopedic specialist is important, as other injuries often occur along with a strained ankle. A sprain might mask something more serious, like a fracture, stretched or torn tendons, torn ligaments, or a cartilage injury.

If you are experiencing any of the following symptoms, then the first step is to consult with an orthopedic physician who specializes in the foot and ankle:

  • Persistent swelling
  • Weakness in the ankle
  • General discomfort

If these symptoms sound familiar, then you may be suffering from something more than an ankle sprain. If the sprain is not getting better, It is always best to be proactive. Untreated conditions can worsen into chronic ankle sprains and instability, which can be debilitating in the long term. This may make arthritis of the ankle more likely, especially if the ankle is allowed to continue to deteriorate.

Treating Serious Ankle Injuries

Diagnostic imaging is the next step in determining the best method to treat your ankle. With an MRI, an orthopedic provider can work with you on an approach to treat any underlying conditions or extensive injuries.

Sometimes, surgery is necessary, explains Dr. Viens. The procedure can be anything from minimally-invasive arthroscopy to a ligament tightening procedure. Chronic ankle instability occurs when ligaments and tissue arent sufficient to stabilize the ankle.

Want to understand how a sprained ankle takes to heal?

What’s The Best Way To Prevent Ankle Sprains

Ankle sprains are a common injury, and the best way to prevent them is by doing ankle exercises to improve strength and flexibility, using proper footwear and avoiding dangerous activities.

Focus on unilateral exercises like lunges and squats. Simply balancing on one foot can help build the intrinsic foot muscles and stabilizers to help prevent ankle sprains.

Pro tip: balance on one leg while you’re brushing your teeth at night.

Ankle sprains can occur due to a number of factors, including overuse and lack of ankle stability.

So we must strengthen your ankles ability to withstand loads at different angles.

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Stage 3 Ankle Sprain Rehab Has 3 Main Goals:

  • Achieve full range of motion
  • Have good ankle and leg control through this range
  • Full strength of the ankle stabilizers

To get there, here are the exercises that you need to do:

Toe balance

This is a great balance exercise to strengthen your ankle in this vulnerable position and better yet, it is simple and you can do it anywhere.

Stand on the ball of your foot. You will most likely need to start with one finger on the wall for balance.

Goal: 1 minute each side

Make it harder: Do some one leg standing and toe balance on one of my favorite rehab equipment: a BOSU Ball

X excursion exercise Balance re-training

This exercise has come about from a well-used test within the health industry the Star Excursion Balance Test. The great thing about the tests we use as physiotherapists is that they really do challenge you, which make them great as exercises also as if your body is challenged, it is going to adapt to improve.

Ankle stretch

Along with the classic calf stretch, this one is great for getting full range in your ankle and making sure you are even. This only needs to be done if you cant point your foot down evenly after 6 weeks you dont need to do it earlier.

Hold for one minute.

Ankle self-mobilization

Tip #: Dont Baby Your Injured Ankle

Heal A Sprained Ankle FAST! | Skate School 86

I know it seems like I’m going against everything I just said but read first, and judge later.

I promise it will all make sense in a moment!

As I said, you should keep the weight off of the injured ankle for the first couple of days or up to a week, depending on the severity of the sprain.

After that initial recovery period is over, and the swelling has subsided, you can move on to the second phase of your recovery.

Getting back into your exercise routine too soon will only cause further complications, but at the same time, waiting too long babying your sprain, so to speak will only prolong the loss of muscle activity.

Finding the middle ground is crucial in a situation like this.

Of course, that doesnt mean you should push yourself by all means, give your body some time to heal.

But as soon as the pain and swelling subside, you should start working on getting back to your ankles normal range of movement.

Another primary goal of this phase is to gradually up the amount of weight you put on the injured leg until it can carry your entire body’s weight again.

Several great exercises will help this phase go as smoothly as possible, so check them out:

Such as pushing your foot in a particular direction against resistance , without moving your ankle.

Range-of-motion exercises

These exercises are a good choice, too, especially after the first few days have passed.

Remember to stick to small, gentle movements, though up and down, side to side, and circular motions.

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Grade 2 Ankle Sprain Treatment

Before we begin on the treatment, just remember that whatever you do, a grade 2 ankle sprain cannot heal itself. That means resting it for a long time will not heal the ankle.

Dont get us wrong rest is important, but thats not the only answer. If you just rest and wait and wait and wait then the ankle will remain very stiff and weak. We see this with people who had a grade 2 sprain weeks, months and even years ago.

The simple fact is that there is enough damage in the ankle that it must be proactively healed properly. That means rehab techniques that help you remove swelling, adhesions and scar tissue, while also improving lymphatic drainage and healthy circulation. The goal is to encourage the body to supercharge its own immune system response to an injury.

And what happens if you dont? The ankle can stay weak, unstable and stiff, potentially for life. Thats bad! Remember, every movement you make in the lower body begins with the foot, ankle and calf. It is the base of your body. You need that area to be mobile and healthy to have good athletic performance and pain free movement patterns.

But, before we get to the details of a good ankle rehab program, one more quick warning do NOT ice your ankle, unless your doctor specifically tells you to do it.

Recent studies show that ice works as a short term pain reliever, but its absolutely horrible for healing your ankle . I know what youre thinking wait a sec, dont ice?!!! Why?!!!

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