Ankle sprains usually occur to the athletes, especially runners and jumpers, while they run or jump carelessly and how to heal a sprained ankle is again a process of patience and care. The first step that has to be adopted, as per the severity of the sprain, is to go for x-ray to ensure for any breakage in bones. If it shows any breakage then you should proceed for a medical treatment but if nothing such has happened then you can follow a simple method of treatment called RICE.
How To Heal A Sprained Ankle
RICE implies with applying the process of Rest, Ice, Compression and Elevate. It treats the sprained ankle as under:
Rest: As the first step of how to heal a sprained ankle, Rest is the best option at initial stage. The sprained ankle can be treated, as per the level of severity of injury, through avoiding all the physical activities for at least 24 to 48 hours since the occurrence of injury. The weight can be put on the sprained ankle later on in a gradual manner so that its tolerance can be recovered.
Ice: As the second step of how to heal a sprained ankle, application with Ice pack alongwith elevating the foot in the initial stage of injury at an interval of 3-4 hours can be considered as the most appropriate treatment. Ice pack can be made by outing ice cubes in a paper bag or using frozen vegetable bag to treat the sprained ankle as it can be reused afterwards. The treatment of sprained ankle should no be done for than 20 minutes continuously as excessive treatment with ice pack may cause harm instead of healing it.
Compression: The sprained ankle can be compressed as a process of how to heal a sprained ankle, when the foot is elevated at the early stage o injury. The compression can be done by wrapping Ace bandage on the ankle, from the toe to the whole calf muscle by overlapping it on half of the bandage of its previous spiral. Though, the wrap must be tight but not that much tight so that the blood circulation in ankle and foot gets blocked. If your foot shows certain odd symptom like blue and cold foot or numbness in foot then you should rewrap the foot immediately
Elevate: The sprained ankle, as a matter of how to heal sprained ankle, should be kept at higher level from your heart to reduce the excessive blood being circulated towards sprained ankle. The foot must be elevated at night while you go to sleep, by putting some object under your foot to keep it higher than the level of heart and try to put weight on the sprained ankle in the next morning. You will feel much better than before.
In the case of severe ankle injury, like fractures or tearing off of the ligaments, it will need separate means of treatment and recovery healing. The medical professional should be consulted in such severe conditions, apart from any kind of breakage in bones, before starting any kind of treatment as a part of how to heal a sprained ankle. Certain simple exercises and other precautions have to be taken in this process.
Limiting the immobility : Continuing the immobility for long can also cause several problems in healing the sprained ankle. Walking while putting it in cast or a rigid framework may relieve the patient but it can make the ankle stiff or the process of rehabilitating the ankle will get delayed or can causes injuries again and again. Ligaments of sprained ankle can develop scar tissues, during healing process, which are usually tight in nature to be difficult to mobilize after completion of healing process and the movement can be painful. For this reason slight and simple exercises should be continued as a process of how to heal a sprained ankle for avoiding the formation of scars in tissues and to keep the healing tissues of their appropriate length and quality.
Certain simple exercises to heal sprained ankle
Exercises of range of motion: Some simple exercises can help in moving the ligaments of he foot to rehabilitate and quick healing of the sprained ankle as a process of how to heal a sprained ankle. Now, you should understand how to heal a sprained ankle.
• Alphabet writing in the air with the toe of the sprained foot can help in continuing movement in the sprained ankle foot. You can try all types of alphabet like upper cases, lower cases, fluent writing etc. in a subtle manner without stressing the ankle too much.
• Achilles tendon stretching exercise can be used since the beginning the healing process of sprained ankle. It can be done while sitting as well as lying down. You have to loop tie a towel to the toe of effected foot and pull it from other end of the towel to feel a stretch on the back of the ankle. It should be repeated for some time, 3-4 times daily.
Exercises for strength: Strengthening of muscles can be the next step of how to heal a sprained ankle. Strengthening of surrounding muscles of ankle can help in quick recovery from the injury.
• Toe and heel walking can be done alternatively as an exercise for some time 3-4 times a day to strengthen the surrounding muscles of the ankle.
• Rising on toes is a simple exercise that can help in making the ankle muscle strong. You can stand on toes for sometime repeating the process of going up and down on toes, for 3-4 times a day.
Training based on activities: Such trainings can also help in rehabilitating the sprained ankle quickly. Activities like Jogging etc. can help you get well soon for your usual activities but it should be done at lower intensity and increase the speed gradually.
How To Heal A Sprained Ankle – The Conclusion
Thus, the process of how to heal a sprained ankle can be carried out patiently and carefully as sprain itself was caused by your carelessness while running or jumping during your athletic activities.