Guide to Treating Sprained Ankles
- Vesna
- 3 days ago
- 2 min read
This is another post in my “Explained in 5 Minutes” Series, where I explain a topic that people regularly face, or at least have heard of in 5 minutes or less, and can serve as an easy to remember guide for how to overcome these challenges, but does not constitute professional medical advice or treatment.
This topic was of interest to me because as a kid, I rolled my ankles frequently causing minor sprains at what seemed like the slightest movement. I could barely run in a straight line without causing something in my ankle to hurt, and I’m not exaggerating. Sprained ankles occur when there is a movement such as a roll or a turn in an awkward way that causes the ligaments, or the tissue connecting the joints to tear. As I grew up, I began to realize the importance of exercising to warm up these tissues. They also strengthened on their own as time passed. However, my personal experience may not, and is very likely not, the same for everyone, so I’d like to dive deeper into the symptoms and how to treat a sprained ankle.
As a sprained ankle has different severity levels, symptoms and treatments can change. However, there are some common symptoms that doctors use to diagnose a sprained ankle. The first one is pain, especially when weight is exerted on the aching foot. There is often swelling and bruising in the area, with a tenderness when touching it. There is a possibility for all three, and sometimes none of them as well. There is usually limited movement at all levels of severity. Finally, there can sometimes be a popping noise when the ankle is sprained which can cause people to believe that it was a fracture.
Some common causes and risk factors include playing sports that involve jumping or quick motion changes, such as badminton. Also, running or playing on uneven surfaces increases the risk. Improper footwear ties into uneven surfaces because it can make your ankles less stable. Finally, what was the cause in my case? For me, I had weak ankles with poor flexibility, which is another common cause.
To treat a sprained ankle, the most well known treatment plan is the RICE method: Rest, Ice, Compression, and Elevation. Rest means to avoid putting any weight on the foot. This includes minimizing exercise, as well as using crutches to walk if this is necessary. Apply an ice pack to the foot, but make sure it is wrapped in a towel. Use it for 15-20 minutes every couple of hours. Wrap the ankle with an ACE bandage around the joint and reduce swelling. Make sure it is tight enough to compress, but not too tight to cut off circulation. Also make sure to loosen it slightly before sleeping. Finally, it is important to elevate your leg above heart level when you’re laying down or sleeping. If the pain is causing discomfort, it is okay to use over the counter medications, such as ibuprofen and acetaminophen.
Here are the sources I used! If you have any questions, please comment down below or drop them in the forum!
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