A sprained ankle occurs when the ligaments or muscles surrounding the ankle joint are stretched or torn due to external physical force. Common symptoms include ankle pain, swelling, redness, warmth, and bruising due to internal bleeding.
Even if the pain isn’t severe immediately, a ligament injury could still be present. That’s why visiting an orthopedic specialist for an accurate diagnosis is essential. Delayed treatment can lead to chronic ankle pain and prolonged discomfort.
However, before heading to the hospital, applying first-aid treatment for a sprained ankle can significantly reduce pain and swelling. Proper initial care also accelerates recovery.
How to Treat a Sprained Ankle: The PRICE Method
If you experience ankle ligament strain, swelling, or pain, follow these five key steps summarized as the “PRICE” method:
1. Protect the Injured Ankle
Before applying a pain relief patch, immobilize the ankle joint to prevent further injury.
If the sprain is severe, using a splint for ankle support can help. In emergency situations, you can use a rigid object like a wooden stick as a temporary splint. Secure it with a bandage or cloth before seeking medical attention for an ankle sprain.
2. Rest to Prevent Further Ankle Injury
Avoid putting weight on the injured ankle. If movement is necessary, ask for assistance or use crutches to minimize strain on the joint. Keeping pressure off the sprained ankle prevents worsening the injury.
3. Apply Ice to Reduce Swelling
Ice therapy helps reduce ankle pain and swelling. Use a cold pack or cooling pain relief patch from a pharmacy.
Apply ice on the sprained ankle for 10–15 minutes at a time, several times a day. Once swelling subsides and the area no longer feels warm, switch to heat therapy to improve blood circulation and relax stiff muscles.
4. Use Compression to Reduce Ankle Swelling
Wrapping the ankle with a compression bandage can help control swelling. However, avoid wrapping it too tightly, as this can restrict blood circulation in the injured foot. The bandage should be snug but not uncomfortable.
5. Elevate the Ankle to Reduce Swelling
Keeping the injured foot elevated above heart level helps reduce swelling. When lying down, place a pillow or cushion under the sprained ankle to promote drainage and faster recovery.
Chronic Ankle Sprains and How to Prevent Recurrence
Even after using first-aid treatments like ice therapy, pain relief patches, and compression bandages, visiting a doctor for an ankle sprain evaluation is essential.
Some individuals frequently experience ankle sprains while walking or exercising, which could indicate chronic ankle instability.
Chronic ankle instability symptoms include:
- Sudden weakness in the foot
- Frequent ankle sprains and instability
- Increased risk of ligament damage
According to medical research, about 25% of people who experience an ankle sprain develop chronic ankle instability (Source: PubMed). This condition increases the risk of recurrent ankle injuries and long-term complications.
How to Prevent Ankle Sprains
To reduce the risk of ankle sprains, focus on:
- Strengthening ankle muscles with resistance training
- Improving balance through walking, jogging, or balance exercises
- Wearing proper shoes to support the ankle
- Avoiding uneven surfaces when possible
- Maintaining a healthy weight to reduce stress on the joints
Women are more prone to ankle sprains than men, mainly due to the frequent use of high heels, which can destabilize the ankle joint.
Final Thoughts on Sprained Ankle Treatment and Recovery
Understanding how to treat a sprained ankle with ice therapy, pain relief patches, and proper rest is essential for a speedy recovery. Since ligament damage isn’t always visible, seeking medical evaluation for a severe ankle sprain is highly recommended.
For those who frequently engage in outdoor sports or hiking, carrying a first-aid kit for ankle injuries can be beneficial.
Additionally, if ankle sprains occur often, it’s important to check for underlying conditions like:
- Chronic ankle instability
- Arthritis
- Osteoporosis
Identifying the root cause of frequent ankle sprains and taking preventive measures can help maintain long-term joint health and reduce the risk of future injuries.