How to Ensure a Strong Ankle Sprain Recovery

If you’re one of the 25,000 Americans who sprain their ankles on a given day, your thoughts may turn to successful recovery once you have the pain under control. Strong recovery from an ankle sprain helps you avoid ankle instability and further injuries in the future. 

The podiatrists at Hudson Valley Foot Associates have the expertise you need when you sprain your ankle. Mild and moderate sprains can respond well to home care, particularly when you understand the stages of ankle sprains as well as your injured ankle’s needs. 

Stretched ligaments

Ligaments are tough, fibrous connective tissues that connect bones to each other. They’re similar to tendons, whose job connects bone to muscle. Both ligaments and tendons can rupture if stretched beyond their natural capacity. 

An ankle sprain occurs when you roll a foot over its outside edge, overstretching the ligaments that contribute to control and stability of the ankle. Minor sprains feature micro tears within the ligament, while more severe injuries can partially or completely tear ligaments. 

Grading ankle sprains

The amount of force on your ankle during an injury determines the severity of the sprain. Medically, it’s described by one of three grades.

Grade 1

A grade 1 sprain features pain or tenderness and micro tears to ligament tissue, but little functional impairment.

Grade 2

A grade 2 sprain brings moderate pain, loss of ankle motion, and complete tears to some, but not all, ligament fibers.

Grade 3

A grade 3 sprain leaves you with significant pain and swelling, partial or complete loss of weight-bearing ability, and a complete ligament rupture.

Severe sprains often share symptoms with ankle fractures. Grade 3 and some grade 2 sprains should be checked with our physicians, especially when symptoms show little improvement in 5-7 days. 

How to ensure a strong ankle sprain recovery

Immediately after an ankle sprain, begin self-care using the RICE method:

• Rest: Stay off your feet while avoiding activity that causes additional pain
• Ice: Use an ice pack as soon as possible for up to 20 minutes, repeating every three hours when you’re awake, to reduce pain and minimize swelling
• Compress: Use an elastic bandage to reduce swelling
• Elevate: When possible, including at night, raise your injured ankle above the level of your heart to promote drainage for reduced inflammation

For grade 1 sprains, RICE treatment may be enough to begin the recovery process. Grade 2 sprains may also respond well, though you may wish to receive a medical diagnosis to rule out fractures, as is needed with grade 3 injuries. 

Walking during a sprain recovery can be painful. Canes and crutches can transfer weight off your foot. Bandages and ankle support braces can help immobilize your ankle, a crucial factor that helps the ligament to heal. 

When pain and swelling subside, it’s time to exercise to build strength and restore flexibility in your ankle system. Patients with any grade of sprain may want to visit our office to learn about the physical therapy exercises that ensure strong recovery. 

Over-the-counter pain medications are usually sufficient to manage pain during the first week after your injury. Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen can also help control swelling. 

For your own peace of mind, or when ankle sprain symptoms show little improvement, contact Hudson Valley Foot Associates at the nearest of our five locations. Call or request an appointment on our website to see our sprained ankle specialists today.