Foot sprain is an injury that most people have experienced. Legs are at risk of sprains when climbing stairs or while exercising. When the ankle is sprained in an odd position and twisted in the opposite direction, the ligaments will stretch and even tear. The injury causes pain and swelling. Fortunately, minor sprains can be treated at home. Start by compressing and elevating the ankle on a soft pillow or chair. Then, study options for further treatment.
Step
Method 1 of 3: Starting Treatment First
Step 1. Determine how severe the condition is
Sprains have three levels. Grade 1 sprains have a mild ligament tear, and are mildly painful and swollen. Grade 2 sprain is a partial tear, with moderate pain and swelling. A grade 3 sprain causes a full ligament tear, and causes significant swelling and pain around the ankle.
- Behavioral sprains do not usually require medical attention. Grade 3 sprains should be checked by a doctor immediately to make sure there is no other damage to the ankle.
- Home care for all three stages is the same, but grade 2 and 3 sprains require a longer recovery than grade 1 sprains.
Step 2. See a doctor if you have a moderate or severe sprain
Grade 1 sprains may not require medical attention, but grades 2–3 should be checked by a doctor. If the sprained leg can't support weight for more than a day, or if you have severe pain and swelling, call your doctor to make an appointment as soon as possible.
Step 3. Rest the ankle until the swelling goes away
As much as possible do not walk until the swelling deflates and no longer hurts. Try not to overload the sprained ankle. If necessary, use crutches to distribute your weight and maintain balance while walking.
Consider using an elastic band around the ankle. Elastic restraints will add stability and control swelling during ligament recovery. You may need to wear the brace for 2–6 weeks depending on the conditions
Step 4. Apply an ice pack to reduce swelling and pain
Wrap the ice cubes in a washcloth or cheesecloth. Place it on the sprained ankle for 15 to 20 minutes. Repeat every 2-3 hours while still swollen.
- Use a compress even if you plan to go to the doctor. Ice can limit inflammation, especially during the first 24 hours after injury. An ice pack will reduce swelling and bruising.
- Or, you can soak your feet in a basin of ice water.
- Remove the compress for at least 20-30 minutes before applying it again. Applying ice for too long can cause frostbite.
- If you have diabetes or blood circulation problems, first ask your doctor about using an ice pack.
Step 5. Wrap the ankle with an elastic bandage
Use a compression bandage, an elastic bandage, or an elastic bandage to treat swelling. Wrap it from the ankle to the foot, and secure it with metal clamps or tape. Make sure the bandage is always dry by removing it when compressed, and putting it back on when you're done.
- Apply an elastic bandage from toe to mid-calf with equal pressure. Continue to use until the swelling is reduced.
- Loosen the bandage if the toe turns blue, feels cold, or begins to feel numb. Not too loose, but not too tight either.
- You can also use pull-out splints and braces such as socks. This type of splint is usually better because it ensures the same pressure without interfering with blood circulation.
Step 6. Lift your ankles above your heart
When sitting or standing, use a short chair or pillow to lift your ankles. Elevate the leg 2 to 3 hours a day until the swelling subsides.
Raising the leg will reduce swelling as well as bruising
Step 7. Take pain medication
Over-the-counter pain relievers such as aspirin, ibuprofen, or naproxen sodium are usually strong enough to reduce the pain and inflammation that accompanies leg sprains. Look for the right dose on the package, and use it according to the instructions listed.
Method 2 of 3: Restoring Condition
Step 1. Stretch and strengthen your ankles with exercises
Once your ankle has recovered enough to move without pain, your doctor may recommend that you do ligament strengthening exercises. The type of exercise and the number of sets to do depend on the condition of the sprain itself. So, follow the doctor's advice. Some exercises that can help are:
- Rotate the ankle in a small circle. Start with a clockwise rotation. After one set, turn it counterclockwise.
- Try drawing the letters of the alphabet in the air with your toes.
- Sit up straight and comfortable in a chair. Place the injured foot on the floor. Then slowly move your knees side to side for 2-3 minutes, making sure your feet are flat on the floor.
Step 2. Perform light stretches to increase ankle flexibility
After a leg sprain, the calf muscles are usually tight. You will need to stretch the area so that it can move normally again. Otherwise, you could get injured again. As with strength training, make sure you check with your doctor before doing any stretches to make sure your ankle is healed enough to move.
- Sit on the floor with your legs stretched out. Take a towel and stretch it around your feet, holding both ends. Then, pull the towel toward you with your legs straight. Hold for 15–30 seconds. If it hurts too much, start holding it for just a few seconds and slowly increase the time. Repeat 2 to 4 times.
- Stand with your hands on the wall and place the injured leg a step behind the opposite leg. Hold your heels on the floor and gently bend your knees until you feel your calves stretch. Hold for 15–30 minutes with slow, steady breaths. Repeat 2–4 more times.
Step 3. Improve balance
Body balance is usually reduced after a sprained leg. Once you've recovered, try some exercises to get your balance back and prevent sprains or injuries in the future.
- Buy a wobble board or stand on a firm pillow. Make sure you're close to a wall in case you lose your balance, or have someone else watch you as you practice. Try to hold your balance for 1 minute to start. Once you are comfortable, gradually increase the time.
- If you don't have a stepping pillow or wobble board, you can stand on the injured leg and lift the other leg off the floor. Extend your arms out to the sides to maintain balance.
Step 4. See a physical therapist
You should consider the services of a physical therapist if your ankle is taking a long time to heal, or if your doctor has advised you to. If your condition does not improve with self-care and exercise, a physical therapist can provide alternatives to help with your recovery.
Method 3 of 3: Preventing Foot Sprains
Step 1. Warm up before exercising or doing any strenuous activity
Make sure you do stretching and cardiovascular exercises before engaging in any high-intensity physical activity. For example, if you want to run, start with a brisk walk to work your ankle joints before picking up speed.
- If your ankle is prone to injury, consider wearing braces when exercising.
- When learning a new sport or exercise, avoid full intensity until you get used to it.
Step 2. Wear appropriate shoes
Some people think that high-top sneakers help stabilize the ankle when exercising. Whatever the type of sport, wear shoes that fit and are comfortable. Make sure the sole is not slippery to avoid the risk of falling, and avoid high heels when you have to stand or walk a lot.
Step 3. Continue to do ankle stretches and exercises
Even if you are fully recovered, you should continue with the exercises and stretching. Do it every day on both legs. Exercise will increase strength and flexibility, and prevent the injury from reoccurring.
You can incorporate ankle exercises into your daily life. Try standing on one leg while brushing your teeth or doing other daily tasks
Step 4. Ankle splint when there is pressure.
When you're under mild stress, such as joint pain or twisting, ankle splints can provide extra support, but still allow you to move. Wrap the ankle in much the same way as described above, but with a few extra steps to take first.
- Place heel and lace pads on the upper and back ankles before adding the base pad.
- Cover the entire area with a basic dressing.
- Cover the top and bottom of the base pad with athletic tape for support.
- Wrap the tape in a U shape from one side of the ankle to the other through the heel.
- Cover the entire area with tape in a triangular pattern that goes around the wrist and across the arch of the foot.
