Managing Ankle Sprains at Home: Do's and Don'ts for Faster Healing

Ankle sprains are among the most common injuries, often resulting from a sudden twist or roll of the foot that stretches or tears the ligaments. Whether you're an athlete or someone who occasionally trips on uneven ground, an ankle sprain can disrupt your daily activities and take time to heal properly. While severe cases may require medical attention, many sprains can be managed at home with the right approach. At Gotham Footcare, an award-winning group of foot and ankle surgeons in Manhattan, emphasizes the importance of proper care to ensure a speedy recovery and prevent further complications. In this blog, we’ll explore the top questions asked about managing ankle sprains at home, providing you with do's and don'ts for faster healing.

WHAT SHOULD I DO IMMEDIATELY AFTER SPRAINING MY ANKLE?

Do: The first step is to follow the R.I.C.E. protocol—Rest, Ice, Compression, and Elevation. Rest the injured ankle to avoid further damage. Apply ice packs for 15-20 minutes every 1-2 hours during the first 48 hours to reduce swelling. Use an elastic bandage for compression, ensuring it's snug but not too tight. Elevate the ankle above heart level to decrease swelling and promote blood flow.

Don’t: Avoid walking on the injured ankle, especially in the first few days. Don’t apply heat or massage the area initially, as this can increase swelling. Also, avoid using an ice pack directly on the skin; wrap it in a cloth to prevent frostbite.

CAN I WALK ON A SPRAINED ANKLE?

Do: It’s crucial to listen to your body. If walking causes pain, it’s best to avoid putting weight on the ankle. Using crutches or a walking boot can help keep weight off the injured area and prevent further damage.

Don’t: Avoid forcing yourself to walk or engage in activities that put pressure on the ankle before it has had a chance to heal. Walking too soon can prolong recovery time and may lead to chronic instability or even re-injury.

HOW LONG DOES IT TAKE FOR A SPRAINED ANKLE TO HEAL?

Do: The healing time depends on the severity of the sprain. Mild sprains (Grade 1) may take 1-3 weeks to heal, moderate sprains (Grade 2) can take 3-6 weeks, and severe sprains (Grade 3) may require several months of recovery.

Don’t: Don’t rush the healing process. Returning to physical activity too soon can result in prolonged recovery or chronic ankle issues. Follow your healthcare provider's advice on when it's safe to resume normal activities.

SHOULD I SEE A DOCTOR FOR A SPRAINED ANKLE?

Do: Consult a healthcare provider if you experience severe pain, significant swelling, or if the ankle cannot bear weight. Gotham Footcare’s expert team can assess the injury and determine if additional treatment, such as physical therapy or imaging, is necessary.

Don’t: Avoid ignoring the injury, especially if you suspect a fracture or severe ligament damage. Not seeking medical attention can lead to improper healing and long-term problems, such as chronic pain or instability.

WHAT ARE THE BEST EXERCISES TO STRENGTHEN A SPRAINED ANKLE?

Do: Once the acute phase has passed, and pain and swelling have reduced, begin with gentle range-of-motion exercises like ankle circles or alphabet writing with your toes. Gradually progress to strengthening exercises such as calf raises and resistance band exercises, focusing on building the muscles around the ankle.

Don’t: Avoid high-impact activities or exercises that put excessive strain on the ankle before it’s fully healed. Skipping the rehabilitation phase can lead to a weakened ankle, increasing the risk of future sprains.

CAN I PREVENT FUTURE ANKLE SPRAINS?

Do: Strengthening the muscles around the ankle, improving balance through exercises like single-leg stands, and wearing supportive footwear can help prevent future sprains. Additionally, warming up before physical activity and using ankle braces or taping can provide extra support.

Don’t: Don’t rely solely on the injured ankle without proper rehabilitation. Neglecting to strengthen and stabilize the ankle after a sprain can lead to recurring injuries.

IS IT NORMAL FOR MY ANKLE TO STILL HURT AFTER A FEW WEEKS?

Do: Mild discomfort or stiffness can be normal during the healing process, especially if you’re beginning to use the ankle more actively. However, it’s essential to continue with rehabilitation exercises and monitor the pain level.

Don’t: If the pain persists or worsens, don’t ignore it. This could be a sign of improper healing or complications like scar tissue formation or chronic instability. It’s advisable to consult a specialist at Gotham Footcare to rule out any serious issues.

WHAT ARE SOME COMMON MISTAKES PEOPLE MAKE WHEN TREATING A SPRAINED ANKLE AT HOME?

Do: Stick to the R.I.C.E. protocol and follow your healthcare provider’s advice. Using crutches or a brace, staying off the ankle, and doing appropriate exercises are critical steps in the recovery process.

Don’t: One common mistake is resuming activity too soon, leading to re-injury. Another mistake is not wearing supportive shoes during the healing process, which can cause the ankle to be more prone to further injury.

CAN I USE OVER-THE-COUNTER PAIN MEDICATIONS FOR A SPRAINED ANKLE?

Do: Over-the-counter pain medications like ibuprofen or acetaminophen can help manage pain and reduce inflammation. Always follow the dosage instructions on the label, and consult with a healthcare provider if you have any concerns.

Don’t: Don’t rely solely on pain medications to mask the pain while continuing with physical activities. Pain is a sign that your body needs rest, and ignoring it can lead to further injury.

WHEN CAN I RETURN TO SPORTS OR PHYSICAL ACTIVITIES AFTER A SPRAINED ANKLE?

Do: Only return to sports or physical activities when you can walk without pain, have regained full range of motion, and have completed strengthening exercises without discomfort. Gradually ease back into activity, starting with low-impact exercises.

Don’t: Avoid returning to sports too quickly, as this can result in re-injury. It’s better to take the time to heal properly than to risk long-term damage by rushing back into action.

Managing an ankle sprain at home requires patience, proper care, and attention to the body’s signals. By following the dos and don’ts outlined above, you can promote faster healing and reduce the risk of further complications. Remember, while mild sprains can often be treated at home, severe or persistent symptoms should be evaluated by a healthcare professional. Gotham Footcare, with its team of award-winning foot and ankle surgeons in Manhattan, is dedicated to providing the highest level of care, ensuring that you recover fully and get back on your feet as soon as possible.