In general, you know that the area between the wrist and the toes is filled with bones, ligaments, and joints that are prone to injury, including sprains. A sprain is a condition where the ligaments are torn, which makes it difficult for the sufferer's foot to bear weight or support the weight of the body. If you experience a sprain, immediately see a doctor and get an accurate diagnosis regarding the severity of the injury. If necessary, the doctor will provide a cane and special support shoes to facilitate your movement. In addition, generally you also need to wrap the leg with an elastic bandage, rest the foot, apply ice compresses, and lift it above the position of the heart until the pain and swelling subsides. Generally, minor and moderate sprains heal within a few weeks. Meanwhile, a severe sprain is likely to take months to heal.
Step
Method 1 of 3: Treating Minor to Moderate Sprains
Step 1. See a doctor if your legs start to feel difficult to support your body
Some of the symptoms of a sprain are pain, bruising, swelling, and difficulty moving the joint. Call your doctor immediately if you experience one or more of these symptoms, especially if the intensity of the pain is very high.
- Generally, the doctor will perform a physical examination and, if necessary, an imaging examination or X-ray. After that, the doctor will provide an accurate diagnosis regarding the severity of the injury you have experienced.
- In grade 1 or minor injuries, the sprained leg will feel a little sore and may appear slightly swollen. Usually, minor sprains do not require special medical treatment.
- In contrast, a grade 2 or 3 (moderate or severe) sprain should be treated by a doctor immediately. With a grade 2 injury, you may experience more intense, longer-lasting pain, bruising, and swelling. In addition, the legs will not be able to withstand too heavy a load. Meanwhile, the intensity of pain, bruising, and swelling in a grade 3 injury will be much higher and may even make you unable to stand.
Step 2. Rest the foot as long as the pain and swelling have not subsided
Apply the rules of RICE or Rest, Ice, Compression, and Elevation to reduce the intensity of your injury. In other words, get as much rest as possible, try to avoid activities that make your feet sore, and minimize foot movement. If your feet are still having trouble bearing the weight, try using a cane recommended by your doctor.
Step 3. Compress the sprained area for 20 minutes, 2 to 3 times a day
Do this until the various symptoms you are experiencing subside. Supposedly, compressing the foot with ice cubes can help relieve swelling and pain that appears.
Wrap an ice cube or cold compress with a towel before applying it to your feet. Make sure the skin is not in direct contact with the ice cubes, OK
Step 4. Wrap the sprained area with an elastic bandage
Make sure the bandage is tight, but not too tight to keep your blood circulating. If the bandage comes with special clips, use those clips to hold it in place. Otherwise, you can also secure the position of the plaster with the help of medical adhesive.
Chances are, your doctor will also provide you with special boots or leg braces
Step 5. Lift the leg to relieve swelling
Whenever possible, always keep your feet higher than your heart. For example, you could lie in bed and place 2 or 3 pillows under your feet to elevate them.
Applying this method is effective in increasing blood flow to the legs and therefore, can reduce swelling that occurs
Step 6. Take anti-inflammatory drugs and pain relievers
Supposedly, over-the-counter medicines in pharmacies are enough to control the swelling and pain you are experiencing. However, make sure you take each medicine by following the instructions on the package or given by your doctor.
Method 2 of 3: Treating Severe Sprains
Step 1. Continue to apply the RICE method for 6 to 8 months to recover from severe sprains
In fact, this method can also be used to repair severe sprains. However, understand that the duration of healing will of course exceed that of minor or moderate sprains which generally only take 2 to 4 weeks to heal. In addition to applying the RICE method, make sure you don't put extra stress on your feet as long as they're not fully recovered.
Step 2. Put on the cast according to the instructions given by the doctor
Generally, severe sprains are accompanied by ligament damage. In order to fully recover, the movement of the foot must be completely minimized. Usually, the doctor will put a special cast or bot on the sprained area and provide detailed information on the duration of use.
Step 3. Consult the possibility of performing surgery in case of severe damage to the ligaments
In fact, severe sprains may require surgery! If the ligaments are severely damaged, your doctor will most likely refer you to a podiatrist or foot specialist. After reconstructive surgery, you will generally have to wear boots for 4 to 8 weeks.
Although it really depends on the severity of the injury, you will generally need physical therapy within 4 to 8 weeks of the operation. Also, it will likely take you 16 weeks to 1 year to fully heal
Method 3 of 3: Resuming Activity
Step 1. Do light activities after the pain and swelling have reduced
Consult your doctor before putting weight on your leg, especially if the sprain is severe or intense. In other words, go back to walking if your feet can take the load without feeling pain. For example, you can first walk for 15 to 20 minutes, or less if your leg hurts again.
Over time, try to gradually increase the duration
Step 2. Put on an insole or stiff heel
Chances are, your doctor will ask you to wear a stiff insole to tuck into your shoe while your recovery progresses. If not, you can wear stiff heels to reduce the load on your feet.
Walking barefoot or wearing unsupportive footwear (such as flip-flops) can make your condition worse
Step 3. Stop the activity immediately if the pain is very intense
In other words, immediately release whatever is weighing on your feet. Instead, rest your feet and try applying an ice pack for 20 minutes to relieve any discomfort.
Call your doctor right away if your pain suddenly increases, or if your feet experience swelling after activity
Step 4. Do physical therapy to avoid the risk of joint injury in the future
Be careful, severe sprains can lead to arthritis and other joint disorders. If you have permanent ligament damage, prevent possible complications with physical therapy.
