Introduction
You’re out for a walk when you suddenly hear a loud popping noise and feel a sharp pain in your ankle You’ve just sprained it! A sprain or a sprained ankle is when an injury occurs that strains the ligaments in one of your ankle joints This strain can happen to anyone and could be from a twisting fall or even from just sheer force The good news is that with the proper rice treatment and rest you can often recover the soft tissue injury quickly and get back to doing what you love again!
The RICE Method is the best way to treat a sports injury like a sprained ankle This stands for Rest Ice Compression and Elevation We’ll go over each of these steps below Follow these instructions and you’ll be feeling better in no time! To manage any soreness you can take an analgesic like ibuprofen or naproxen and use an ice pack to help limit blood flow and reduce numbness.
What Is A Sprain And How Do You Know If You Have One
A sprain is an injury to one of your ankle’s ligaments You might have suffered this sports injury if you have just strained or snapped a ligament in your ankle You may have heard it talked about on the news because it’s quite common and often unusual for a simple fall to cause a sprain in someone’s ankle A sprained ankle is characterized by pain and swelling at the site of injury and difficulty moving the affected joint How you move your foot will be affected so a sprained ankle can limit your mobility RICE therapy including ice packs and NSAIDs can help reduce swelling and pain with this type of soft tissue injury.
The RICE Method – What It Is And How To Use It
The RICE Method is a way of treating your injured ankle right after you injure it and how to prevent and properly treat a sprain. It stands for Rest, Ice, Compression, and Elevation.
Rest
Rest means not putting weight on your ankle which means your ankle should not be bearing any of your weight If you’re not using crutches or something similar then you’re going to have to lean on something for support such as a wall or a chair You don’t have to keep this up 24/ 7 when you’re ready to start moving around again (and if it’s safe) do it slowly and take frequent breaks The goal is to get your ankle moving as much as possible If youfeel soreness or pain stopping you from using your ankle or unable for whatever reason then take an NSAID such as ibuprofen or naproxen and put a pillow under your foot if required.
Ice
Ice pack directly after the sports injury is essential Hard cold packs on your ankle will do the trick! It can help stave off any swelling and promote blood flow back into the area aiding the healing process You want to wrap these cold packs around your ankle for 15 20 minutes at a time every hour on the hour until the swelling goes down.
Compression
Compression is what you do next to help promote healing! Wrap an ace bandage around your ankle along with ice pack right after it has stopped swelling This will help keep the ankle stable and reduce any further swelling that might occur Once it starts bruising remove the bandage.
Elevation
Elevation is very important You want to elevate your foot as much as possible which means sitting comfortably in a chair with at least one pillow under each heel Don’t rock back and forth or shift your weight if you can help it because that can make your ankle worse due to stress points on the injury site and force on the ligaments Applying an ice pack to the affected area for 15 20 minutes at a time can help reduce swelling soreness and numbness.
Recovery Time For A Sprained Ankle
You’re going to need to visit your doctor within the first 24 hours of spraining your ankle They’ll want to see you and can tell from visual inspection as well as a physical exam how severe the sports injury is Your doctor may also use an x ray or MRI scan to determine how severe the soft tissue injury is and needs to be treated Using ice pack nsaid and rice therapy can help treat ankle contusions and reduce hemorrhaging to the affected body part.
If there’s no fracture or bone in your ankle then the doctor will probably recommend RICE treatment right away If your ankle isn’t fully swollen and the tissue is intact then they’ll probably let you get back to walking as soon as possible If your ankle is fractured and the skin is showing signs of rupture like redness or swelling then you’ll need emergency medical care RICE therapy which involves the use of an ice pack is a common method used in sports medicine for soft tissue injuries.
Prevention Tips For Avoiding Ankle Sprains In The Future
Make sure you have the right shoes on and they fit you properly They need to have good support and a decent amount of cushioning If you can’t find shoes that work for you then ask your doctor about custom made orthotics or even custom surgeries for your feet! Proper shoes can help with blood flow and the healing process Additionally utilize ice pack and rice therapy to reduce inflammation and pain following any soft tissue injury on any body part.
If this injury seems minor, don’t put off seeing a doctor. You might not think so now, but it’s always better to be safe than sorry.
FAQ About Ankle Sprains
1. How Long Does It Take To Recover From A Sprained Ankle?
In as long as six weeks or earlier you should be able to get back to normal activities For some people it takes even longer than six weeks before they can begin walking normally again There are people that have been in physical therapy for months and they were still unable to walk on their own just yet The healing process is different for everyone and health professionals would suggest using an ice pack or cold pack as well as an ace bandage to alleviate soreness and numbness instead of using an analgesic or painkiller that could affect blood supply to the soft tissue injury area.
2. Can I Jog If I Have A Sprain?
You’ll have to wait until the swelling goes down before you can run again. If you try to run or jog with a sprained ankle right after the injury, it will only make things worse for you.
3. Is It Safe For Me To Walk On My Sprained Ankle?
Yes and it’s actually recommended! The RICE Method says to rest and ice your sprained ankle with an ice pack and elevate it above the level of your heart All these steps are meant to help with blood flow and accelerate the healing process that you might be feeling in your ankle These steps are all important so do not ignore them!
4. My Sprained Ankle Feels Better. Can I Walk On It Now?
If there’s pain and throbbing in your ankle then you should not walk on it yet You need to make sure that your ankle is fully recovered before you go walking on it again If the pain and swelling are gone then you’re good to start moving around and walking on your sprained ankle again To assist in the healing process you can apply an ice pack to reduce soreness and an ace bandage to improve blood flow and prevent numbness If the pain is persistent you may want to consult a physiotherapist or health professional for advice on taking analgesics such as ibuprofen or naproxen.
Conclusion
If you’ve sprained your ankle then all you can do is wait it out and let your body heal itself However for serious cases you need immediate medical care You cannot help speed up the healing process but you can take away the pain that is associated with the swelling of your ankle with the RICE treatment.