A sudden twist or roll of an ankle can cause a great deal of pain and injury. So, what’s the best care for a speedy recovery? Peter Sugarbaker, MD, a sports medicine physician with Atlantic Health System, has some at-home tips for treating sprains to get you back in action. “An ankle sprain is one of the most common injuries,” says Dr. Surgarbaker, “and can take anywhere from two to 12 weeks to heal, depending on the severity. The best thing you can do immediately after an injury is to follow the PRICE protocol—protection, rest, ice, compression, and elevation.”
1. Protection
Immediately protect an ankle injury from further damage. Safeguarding and immobilizing the joint provides the foundation for a speedy recovery. This can be in the form of an ace-wrap, walking boot, or brace.
2. Rest
get off your feet right away and take the pressure off your ankle joint. if walking on it causes pain or discomfort, stay off it for a couple of days and use crutches as needed.
3. Ice
Ice keeps swelling down and provides pain relief. Using an ice pack or even a bag of peas from your freezer for about 20 minutes every few hours makes a real difference. Cold water immersion is another option, too.
4. Compression
Compressing the injury via an ace wrap or even a snug ankle brace can help reduce swelling, which reduces stiffness and discomfort in the joint.
5. Elevation
As often as possible, elevate the ankle for the first few days, ideally above the level of your heart. This allows excess swelling to drain away from the injury and be resorbed by the body. It even helps if you elevate your ankle in bed while you sleep.
Dr. Sugarbaker explains that in addition to PRICE, using anti-inflammatories as prescribed, such as Ibuprofen (Motrin/Advil) or Aleve, can help manage pain and quell inflammation.
When to see a doctor
Seek medical care if you have significant bruising or swelling immediately following the injury, or if weight bearing is difficult or painful beyond a few weeks. In-office X-rays can detect a bone fracture and ultrasound can help assess the soft tissues.
“Using ultrasound, we can determine the level of damage to soft tissue structures such as tendons and ligaments,” says Dr. Sugarbaker. “These structures are not visible on X-ray, and assessing the extent of damage will help provide prognostic information and guide return to activity.”
Regaining function and preventing future sprains
Dr. Sugarbaker recommends reintroducing movement and starting a therapy program early after the injury. He explains that early motion and rehab has been shown to speed recovery and improve outcomes. Rebuilding muscle and ligament strength requires exercises you’re probably not doing at the gym.
“Physical therapists incorporate specific exercises to improve the strength, mobility, and stability of the ankle for recovery and to prevent future injury,” he says. “In addition, the physical therapist can assist in guiding a patient on a gradual return to activity.”
Dr. Sugarbaker offers three other pieces of advice:
- Make sure you’re wearing supportive shoes.
- Warm up your legs and ankles before any strenuous activity.
- Be extra diligent when you’re on uneven or slippery surfaces.
“The healing process takes time,” he says. “But PRICE self-care immediately following an injury is an early intervention that boosts recovery and starts the healing process.”
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