The ankle sprain occurs when the ligaments (hard connective tissue that connects bones) leg get injury. Changing foot position or rotate suddenly can make ligaments stretch too far or even torn. Similarly, if foothold with the wrong angle, or using too much power, the ligaments can be snapped. In fact, ligaments serve to help stabilize the joint and prevent excessive motion.
Read Also: Sprain First Aid and Home Remedy Treatment
Ankle sprains are divided into three levels: mild, moderate, and severe. Fortunately, mild ankle sprain and moderate able to heal itself. To accelerate the healing, you can do the following things:
- Protect ankle sprain in order injury not getting worsen, for example bandage the leg.
- Rest the ankle joint for 2-3 days, but that does not mean you are unable to activity at all. Although your foot is sprain, you can still exercise, for example by training the arms and the feet that are not is sprain using a stationary bike. We recommend not running or jumping until you can walk without feeling pain. In addition, do not force the ankle to keep moving and do not walk too far or for long. Better stand up and walk around the house a short distance, while using crutches.
- Compress the sprained ankle with ice water. The goal is to limit the swelling from spreading as well as relieve the pain. In addition, the ice also helps reduce pain. Cold compress the injured area as soon as possible for 15 to 20 minutes, 4-8 times a day. Do it for the first 48 hours or until the swelling deflated. If you use ice cubes, do not apply directly to the skin. In addition, do not put ice on the skin for too long because it can trigger tissue damage.
- Bandaged sprained ankle with an elastic bandage or neoprene (synthetic rubber) for at least 48 hours (can be less or more). Useful to limit swelling and help the joints to rest. Do not bandage the ankle too tight because it can restrict blood flow to the legs. If the toes change color, tingling, or felt numb, immediately open the bandage.
- Lift sprained ankle to over the heart for 2-3 hours a day if possible. The goal is to limit and reduce swelling and bruising. The trick, lie down on a couch or bed and put your foot on a pile of pillows. If not possible, the foot can be lifted at hip level when sitting in a chair. Keep in mind not to use bandages when the foot is raised because bandages can restrict blood flow to the legs.
- Taking painkillers and anti-inflammatory like ibuprofen, naproxen, acetaminophen, or aspirin after a meal. But do not consume this drug often, unless prescribed by a doctor.
- Perform stretching exercise if your doctor recommend it.
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