
by : Dr. Amit Sharma
09-Sep-2024
What to do and what not to do after you sprain your ankle!
A sprained ankle is one of the most common injuries I see in my OPD. It often occurs during sports or if someone missteps on uneven ground or stairs. Medically, in the case of a sprained ankle, the ligaments that support the ankle are stretched beyond their limits or torn. So, proper care immediately after the injury is crucial to promote healing and prevent further damage.
Based on my observations, I am writing a few points on what you should do and what you should not do when you sprain your ankle.
1. Follow the P.R.I.C.E Protocol
The P.R.I.C.E (Protection, Rest, Ice, Compression, Elevation) method is the gold standard for treating a sprained ankle in the initial stages. It is commonly seen that people prefer hot compressions when they injure their ankles. That should not be done.
- Protection: Protect the injury from further injury with the help of a splint, brace, or crutches.
- Rest: Immediately stop any activity that puts pressure on your ankle. Avoid walking or putting weight on it to prevent further injury.
- Ice: Apply an ice pack or cold compress to the affected area for 15-20 minutes every 1-2 hours during the first 48 hours after the injury. This helps reduce swelling and numbs the area, which can ease the pain.
- Compression: Wrap the ankle with an elastic bandage or compression wrap. This helps to minimise swelling and provide support. Make sure the wrap is not so tight that it restricts blood flow.
- Elevation: Keep your ankle elevated above the level of your heart as much as possible, especially during the first 48 hours. This helps reduce swelling by allowing fluids to drain away from the injured area.
2. Don’t apply heat compressions immediately
While heat can be beneficial later in the healing process, applying it too soon can increase swelling and inflammation. Stick to ice during the first 48 hours post-injury.
3. You can take a pain relievers
Simple anti-inflammatory medicines such as ibuprofen or acetaminophen can help manage pain and reduce inflammation. In case you are already on some medicines, please check with your doctor before taking any new medicine.
4. Use support to walk If putting weight on your ankle is painful, consider using crutches or a walking stick to avoid further strain. An ankle brace can provide additional support and stability as your injury heals.
5. Don’t be in a hurry to get to normal activities
Though after the initial swelling goes down, which usually may take a few days, don’t be in a hurry to start normal routine. Walking on a sprained ankle or returning to regular activities too soon can lead to chronic instability, prolonged pain, or even re-injury. However, you can begin gentle range-of-motion exercises. These can help restore flexibility and strength. Ankle circles or writing the alphabet with your foot are good starting points. Do it under the supervision of your doctor.
6. Seek medical help
If you notice severe swelling, bruising, or inability to bear weight, or if the pain worsens over time, seek medical attention immediately. You might need an X-ray or other imaging tests to rule out a fracture or a more severe injury.
7. Don’t wrap the ankle too tightly
While compression is essential, wrapping your ankle too tightly can cut off circulation and cause more harm. If your toes turn blue, feel numb, or become cold, loosen the wrap immediately.