Lateral ankle sprains are a common injury that can happen to anyone. They can result from walking, running, or jumping on uneven surfaces, or from simply twisting your ankle the wrong way. Regardless of how it happens, a sprained ankle can be painful and debilitating. Fortunately, there are several effective ways to fix a lateral ankle sprain that can help speed up your recovery and reduce the risk of future injuries. In this blog, we’ll explore the best ways to treat lateral ankle sprains and get you back on your feet in no time.
Rest and Ice
The immediate treatment for a lateral ankle sprain is to rest and ice the affected area. This helps reduce swelling and pain. You should avoid putting any weight on the affected ankle and rest it for at least 48 hours. Apply ice packs to the affected area for 20 to 30 minutes at a time, several times a day, for the first three days. This will help to reduce swelling and inflammation in the ankle joint.
Compression
Putting compression on the ankle can help reduce swelling and inflammation. Use a compression bandage and wrap it around the ankle and foot, starting at the toes and working your way up to the calf. Make sure the bandage is snug but not too tight, as this can restrict blood flow. Leave the compression bandage on for several hours every day, especially when you are on your feet.
Elevate your ankle
Elevating your ankle above your heart level can also help reduce swelling and inflammation. Lie down on your bed or couch and place a pillow under your ankle so that it is elevated above your heart. Keep your ankle elevated for 15 to 20 minutes several times a day.
Visit a Professional
In severe cases or when the above methods don’t work, you may need to visit a professional to help stop the progression of lateral ankle sprains. A physiotherapist can help you with exercises to strengthen your ankle muscles and improve your range of motion. They also use manual treatment or electrical stimulation to help reduce pain and inflammation in the ankle joint. A chiropractor might use spinal manipulation to adjust the joints and soft tissues in and around the ankle. They can also help you develop a stretching routine to improve your mobility.
Rehabilitative exercises
Once the swelling and pain have subsided, it’s important to exercise your ankle to prevent future injuries. Rehabilitative exercises can help strengthen the muscles around the ankle and improve flexibility. Examples of rehabilitative exercises include calf raises, ankle rotations, and ankle mobilizations. Be sure to work with a professional to develop a safe and effective exercise plan that will help you recover and prevent future injuries.
Lateral ankle sprains can be painful, but with the right treatment, you can recover quickly and avoid future injuries. Resting and icing your ankle, applying compression, and elevating your ankle are the first steps to reduce swelling and inflammation. You can also seek professional help from physiotherapists and chiropractors who use a range of techniques to speed up your recovery. As your ankle begins to heal, rehabilitative exercises can help strengthen your muscles and improve flexibility, which will reduce your risk of future injury. By following these tips, you can be up and running again in no time!
