Sprained Ankle? 8 Tips for the Quickest Possible Recovery
Healing from an ankle sprain takes time. But the RICE method and other expert-backed strategies can help you get back on your feet as soon as possible.
A sprained ankle — an injury to connective ligaments around the joint — is the most common injury among athletes. But, it can affect anyone, athlete or not. Nearly 80 percent of all people will experience a sprained ankle at some point in their life.
The timetable for recovery varies from person to person. “Recovery from an ankle sprain generally depends on the severity,” says James Ryan, MD, an orthopedic surgeon specializing in sports medicine at the Atlantic Health System in Paramus, New Jersey. “As the severity of the sprain increases, the recovery time increases,” says Dr. Ryan.
Experts classify ankle sprains into three different levels: grades 1 (mild), 2 (moderate), and 3 (severe). Full recovery usually takes:
Grade 1: 2 to 3 weeks
Grade 2: 4 to 6 weeks
Grade 3: 6 to 12 weeks (occasionally longer)
As you’re resting on the couch waiting to feel better, you might be wondering if there’s any way to speed up your recovery from a sprained ankle. Of course, this process takes time no matter what. But the good news is that the right treatment and self-care after diagnosis can boost your odds of a quicker recovery. It can also help prevent long-term complications, such as chronic pain or arthritis in the ankle joint.
These eight tips can help you get back on your feet as soon as possible.
1. Rest — But Not for Too Long
Rest is the first part of the traditional RICE method (rest, ice, compression, and elevation), a self-care technique doctors often recommend for injuries like ankle sprains, says Leon Popovitz, MD, an orthopedic surgeon and co-founder of New York Bone & Joint Specialists in New York City.
You need to get off your feet and rest as soon as you’re diagnosed with an ankle sprain, says Ryan. “Avoid activities that cause pain, swelling, or discomfort,” he adds.
You should rest for the first 72 hours to keep swelling down and manage pain. “During the early stages, you may require crutches for a few days until your pain and swelling improve enough to allow walking,” adds Ryan.
But don’t stay on the couch for too long after 72 hours have passed, unless your doctor says otherwise. “Spending even a short period of time not walking will result in muscle weakness,” Ryan says. “As a result, immobilizing your ankle and not walking for more than a few days may result in stiffness and weakness.”
2. Ice Your Ankle
While you’re resting your ankle, icing it may help relieve some of the pain and swelling. While you’re awake, place an ice pack on your ankle or dip your ankle in an ice bath for 15 to 20 minutes every two to three hours. Be sure to wrap the ice in a wash cloth or something similar, and avoid putting the ice directly on your skin, says Ryan.
If you have diabetes, vascular disease, or decreased sensation of any kind, be sure to ask your doctor first if applying ice is safe for you. Ice shouldn’t be used on any parts of the skin with decreased sensation. Without protective sensation, the skin can easily become frozen, which may lead to frostbite.
3. Use Compression
When you get injured, your body starts an inflammatory process that sends extra fluid to the injury to carry away damaged cells, but all that fluid can cause some swelling and discomfort.
Ice and rest can help keep this swelling down, but most people can’t do this all day long. Necessities like bathroom breaks and meals, for example, will force you to get up eventually. To avoid extra pain and swelling in these instances, you can wrap your ankle with an elastic bandage, sports tape, or a removable brace from a doctor or your local pharmacy.
4. Keep Your Ankle Elevated
“Keep your foot elevated above the level of the heart as much as you can for the first few days,” says Ryan. Doing so allows gravity to pull excess fluid away from your ankle. If you can manage this for the first 24 to 48 hours after the sprain, including while you sleep, it could help reduce some of the swelling around your ankle.
5. Use NSAIDs for Pain Relief
“Anti-inflammatory medications [known as nonsteroidal anti-inflammatory drugs, or NSAIDs] like ibuprofen or naproxen are helpful because they reduce pain and swelling,” says Ryan. “These medications do not simply mask pain — they reduce the inflammation that causes the pain.”
Anyone can find these medicines over the counter. You don’t need a prescription for them, but it’s always a good idea to loop in your provider before you start any new medications or supplements.
6. Try Functional Rehabilitation
Functional rehabilitation programs are treatment programs that aim to help athletes get back to their previous level of activity. “Starting early functional rehabilitation with physical therapy has shown the quickest return to activities,” says Dr. Popovitz. “This includes supervised range of motion exercises, strengthening exercises, and balancing.”
“These exercises generally are continued until you are ready to return to activities,” says Ryan.
Although functional rehabilitation can be vital to recovery, it’s best to wait until your pain and swelling die down before starting exercises like these. If you’d like to try functional rehabilitation, your healthcare provider can help you decide when you’re ready to add this to your recovery plan.
7. Prevent Re-Injury With Bracing or Taping
“Return to activity (sports) may occur when you have a full range of motion in all directions, near normal strength, good balance, and no pain or swelling with activity,” says Ryan. Once you return to these activities, he advises taping or bracing your ankle during physical activity. Doing so can further help you stay balanced and better control your feet during exercise to help prevent re-injury.
8. Know When You Might Need to Go Back to the Doctor
“Sometimes an ankle sprain can have associated conditions that include tendon, ligament, and cartilage injury,” says Popovitz. Sometimes a bone may also be fractured, he adds.
“You should see a physician if you are unable to walk or put weight on your ankle or if you have tenderness on the bones of your ankle or feet,” says Ryan. You can give it 24 to 48 hours post-sprain to see if things improve, but if your symptoms still haven’t gotten better, it’s time to get additional help.
The Takeaway
Sprained ankles cause pain and swelling and require prompt diagnosis and treatment to boost your odds of a speedy recovery. Strategies like the RICE method (rest, ice, compression, elevation), over-the-counter pain relievers like ibuprofen, and ankle taping can help you during your recovery.
