How to Handle a Sprained Ankle: Expert Advice

In a recent discussion, Dr. Hannah Blake, a board-certified family medicine physician based in Orange County, NY, provided essential insights on treating sprained ankles. Sprains can affect anyone, regardless of age, and children are particularly prone due to their active play and occasional roughhousing. While their energy is commendable, it can sometimes lead to injuries, especially in the ankle area. If your child complains of pain, how can you determine the severity? Is it just sprained, twisted, or even broken? Here’s a comprehensive guide on treating a sprained ankle, including the RICE method and physician-recommended exercises.

Understanding Ankle Injuries: Sprain vs. Twist vs. Break

Before diving into treatment, it’s crucial to understand the type of ankle injury:

Sprained Ankle: A painful injury characterized by swelling, bruising, or discoloration due to tiny blood vessels breaking during the incident, along with limited movement.
Twisted Ankle: A less severe injury where symptoms are temporary, and the ankle typically returns to normal quickly.
Broken Ankle: This is serious; it usually involves severe pain when bearing weight and may appear deformed. If you suspect a fracture, seek medical attention immediately.

Key Steps for Treating a Sprained Ankle

Recovering from a sprained ankle takes time, and while we wish for a quick fix, healing usually requires more than just a couple of days. The RICE method is the cornerstone of treatment:

Rest: Avoid activities that cause pain or swelling but don’t completely refrain from movement.
Ice: Apply ice to the ankle right away, using an ice pack or a slush bath for 15-20 minutes every two to three hours during the first few days post-injury.
Compression: To minimize swelling, wrap the area with an elastic bandage. Dr. Blake recommends ankle support braces for better comfort and support, especially for children.
Elevation: Keep the injured ankle elevated above heart level, especially at night, to reduce swelling.

Dr. Blake emphasizes that RICE is highly effective when X-rays indicate no fractures. If pain or swelling persists, consider over-the-counter anti-inflammatories in conjunction with RICE.

Tips for Sleeping with a Sprained Ankle

Sleeping can be challenging with a sprained ankle. Dr. Blake suggests managing pain with over-the-counter medications like ibuprofen, which also help reduce inflammation. Elevating the ankle with a pillow or adjusting the bed height can aid fluid drainage and reduce swelling. Using ice before bed may also provide relief.

Rehabilitative Exercises for a Sprained Ankle

Strengthening the ankle after a sprain is vital to prevent future injuries. Here are a few exercises to consider:

Start with gentle weight-bearing, using crutches if necessary.
Within 72 hours, perform range of motion exercises like tracing the alphabet with your toes or doing toe curls.
Stretch the Achilles tendon and calf muscles.
Incorporate strengthening exercises once pain subsides.
Begin balance exercises as you regain stability.

Healing Time for a Sprained Ankle

The recovery duration for a sprained ankle can vary widely based on the injury’s severity, typically spanning from one to four weeks. Dr. Blake notes that more severe sprains may take longer to heal than fractures, sometimes requiring physical therapy.

Common Causes of Sprained Ankles

A variety of factors can lead to a sprained ankle, including:

Improper footwear for physical activities.
Engaging in sports, where awkward landings can lead to injuries. Remind kids to play safely and report any discomfort.

Supporting Ligament Healing with Nutrition

Certain nutrients can aid ligament repair. Vitamin C is essential for collagen production, making it important for recovery. Protein-rich foods also support tissue repair. You can find zinc, another beneficial mineral for healing, in meat and whole grains.

Strengthening Ankles for Running Post-Sprain

If you’re looking to return to jogging after a sprain, consider these tips:

Stretch regularly to maintain flexibility.
Warm up with stretches before exercise.
Stay alert to uneven surfaces while walking or running.
Wear well-fitting, supportive shoes to prevent future injuries.

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Summary

A sprained ankle requires careful management involving rest, ice, compression, and elevation (RICE) for effective recovery. Understanding the nature of the injury is crucial for proper treatment. With appropriate care and gradual rehabilitation through targeted exercises, individuals can strengthen their ankles and reduce the risk of future sprains.