Overnight Remedies for Sprained Ankles
Sprained ankles are a common injury that can happen to anyone.
Fibrous tissue binds the bones of the ankle to the bones of the leg; therefore, ligaments are strong and flexible.
If you have a sprained ankle, it is important to take care of it as soon as possible. The sooner you start treating the sprain, the better your chance of recovery will be. There are many ways to treat a sprained ankle at home and some may work better for you than others depending on how severe your sprain is. It's important not to ignore any pain or discomfort to heal properly.
The following reasons should be considered when seeking medical attention for a sprained ankle:
- Unbearable pain
- Unusual shape
- Heavily swollen
- The inability to walk farther than a few steps
- The range of motion is limited
Is RICE effective in treating an ankle sprain?
Every injury is different and will require a customized plan to treat it. Not all injuries can be treated at home and the severity of an injury may dictate how you manage this one. A common method for treating sprains in recent years has been RICE, which includes rest, ice, compression (or elevation), or exercise depending on what works best with your body type.
Do you prefer to rest or activity?
Studies have shown a relationship between mild exercise and speedy recovery after resting for one or two days. One study found that exercises like walking, cycling, swimming help improve the blood flow as well as speeding up the body’s natural healing process by building muscle strength around your ankles and calves to help with balance and stability while also reducing risk of reinjury- all important tools when it comes to recovering from injury quickly!
Exercises that strengthen muscles in the calf and ankle may help improve balance and stability, reducing the risk of injury.
Some people have to take it easy and rest when they start a new exercise routine. Remember that your body is accustomed to the way you live, so there may be some adjustments before you can do all of your old or favorite activities!
The best thing for any injury is prevention. That's why we always recommend starting with gentle strengthening exercises: this will get those muscles in shape without overdoing things right away which might aggravate an existing condition like arthritis or joint pain. So don't continue with any exercise if it seems like my symptoms are getting worse - talk to a doctor or physical therapist about what types of workout routines would work well for YOU!
Is it the heat or the ice?
RICE is still widely recommended for all injuries, even by the national athletic trainers' association. If icing your sprained ankle provides relief, do it and follow these guidelines:
For any injury in which you have to ice an area that has been numbed, wait at least 24 hours before using this method of pain management. Do not use RICE on people with diabetes or vascular disease as they are more susceptible to cold temperatures than healthy individuals; however, if their symptoms improve through the application of ice then go ahead!
A compression method
To avoid the uncomfortable feeling of a swollen ankle, compression is usually recommended. After spraining your ankle you may feel pain and swelling in that area which can be made worse by walking or standing for long periods of time. Compression helps to decrease this discomfort as well as provide stability while immobilizing it with an elastic bandage such as ACE bandages if necessary so that it doesn't cause any further problems like a strain on other parts of your body from carrying extra weight due to the injury.
Elevating a foot above the heart is one of the best ways to reduce swelling. By keeping your feet elevated, you help promote fluid elimination and prevent bad blood circulation from getting worse.
Medication for treating inflammation
NSAIDs can be most effective if you use them during the 48-hour window after a sprain. Some of these medications are pills like ibuprofen (Advil, Motrin IB) or naproxen (Aleve), but there's also an option for topical NSAID gels that can be rubbed on and sprayed directly over your site of pain and swelling - this is just as good in terms effectiveness as taking oral drugs!
Within 2-3 days
The R.I.C.E protocol is a staple in any first aid kit, helping to heal mild sprains and strains quickly so you can get back on your feet sooner! For moderate or severe sprain treatment steps vary depending on the severity of the injury, but most people with this kind of issue will keep up these treatments for about 2 weeks until it's healed enough to resume normal activity again!
The best time to seek treatment for a sprained ankle
An individual with a sprained ankle should go to the ER if they experience any of the following symptoms:
- There is a deformity in the joint
- Paleness or an unsteady pulse indicate injury
- A person who has been injured experiences paralysis, tingling, or extreme pain
- It may also be necessary to see a medical professional or a sports medicine specialist if you are suffering from a severe sprain and/or your symptoms do not improve after following homemade R.I.C.E. techniques.
Exercises to strengthen your ankles after a sprain
Whether you're an athlete or just a person who enjoys walking, ankle rehabilitation exercises can help prevent future injuries. A series of movements is designed to rehabilitate your injured area and restore strength so that you avoid sprains in the near future.
Certain exercises are key for strengthening ankles and avoiding injury altogether as well!
Without a properly functioning foot, all of life's daily tasks become difficult. Stretching and exercising your feet regularly will help promote healing and improve overall stability as you go about the day-to-day activities that we take for granted!
You can try the following exercises when you can:
- Walk on your own or with crutches.
- Step on the letters of the alphabet.
- Strengthen your legs by standing on one leg for 25 seconds to one minute.
- The foot of the affected leg should be flat on the ground while you’re sitting in a chair.
- You can stretch your calf by putting your hands on a wall and placing your injured leg behind you.
In addition, you can speak to your doctor about using resistance bands during your exercise and recovery routines.
Analyzing the ankle
During everyday activities like walking, running, and performing household chores, your ankles are designed to support your body weight - multiple times over.
Ankles are comprised of the following:
- A muscle
- bones, covered by cartilage
- blood vessels
Three bones make up each ankle joint.
- Ankle bone (talus)
- Shinbone (tibia)
- Ankle-to-knee connection (fibula)
Bones are connected with ligaments. There are three lateral (outside) ligament’s on the ankle, and one medial (inside). The lower leg also has both an inside and outside area which have its own set of small but vital connections called tendons. Tendons connect muscles to bones, so conditioning these areas is important for stability and strength in your body!
You might not think of your feet and ankles as the key to a healthy lifestyle, but they are. Staying active will keep you going longer with more flexibility for these parts of your body that really matter!
If you're experiencing an ankle injury, take the time to learn about how to recover. We know it's not easy when your body is hurting in a way that makes you feel like there are no solutions. But we have some good news for those of us who want to be able to live our lives without pain - and don't want their ankles rolling over again! There are plenty of ways you can get back on track with as little as two weeks' worth of work. It starts by taking care of what needs attention first: reducing inflammation, getting enough sleep, exercising regularly, and eating healthy foods. Once these basics are taken care of then you'll find yourself feeling better than ever before!