Should i be walking on my sprained ankle

The acronym RICE stands for: rest, ice, compression, and elevation. Doctors often recommend these tactics to reduce swelling and inflammation in the days after an injury. Resting the ankle is key for healing, and wearing a brace can help stabilize the injured area.

Attempting to return to sports or other activities too quickly increases the risk of another injury. The American Academy of Family Physicians suggest applying an ice pack to the sprain for 10—20 minutes at a time.

Wrap the pack in a towel before laying it against the skin. They found that, while doctors commonly recommend applying ice, there is limited evidence to support its effectiveness. Try wrapping a bandage around the injured ankle. The bandage should be snug, but not so tight that it digs into the skin, hurts, or causes numbness.

Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain. Try sleeping with the foot and ankle propped up on pillows at a level higher than the heart. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated. Heat increases blood flow to an injury, which can speed healing. Some people also find that it helps relax tight muscles, easing pain and tension.

However, do not use heat while the ankle is still swollen, as this can increase inflammation and slow healing. Once the swelling goes down, try applying a heat pack for 15—20 minutes at a time. Some people find relief from alternating heat and ice packs. Only try this after the swelling is gone — not immediately after the injury.

An injury to the ankle puts nearby muscles and other structures at risk of damage. This is especially likely if the tissues have become weak from disuse. Stretching keeps the muscles strong and limber.

It also helps more blood circulate to the area, which may help the ankle heal faster. Gently stretch the ankle by moving it in all directions at least three times each day. Try flexing the foot forward, then backward, or rolling it clockwise, then counterclockwise.

However, it is important to avoid overextending the ankle or moving it in any direction that hurts. The pain and swelling that immediately follow an ankle sprain may be severe. This can make it impossible for a person to put any weight on the joint. As the swelling goes down, walking can promote healing. Start by walking short distances within the house. Then, gradually build up to longer distances as the ankle begins to heal. However, walking may require a person to hold the injured ankle in an unusual position or twist the body to avoid putting excess weight on the joint.

If this is the case, wait 1—2 days, then try again. Exercise can restore strength and balance, while preventing the muscles in the area from weakening. In turn, this can prolong pain and cause problems in other areas of the body due to compensatory changes in your mechanics.

Physical therapy can be a very important element of a treatment program for ankle sprains, helping you get back into action as quickly as possible. Take a moment to get a better understanding of how a physical therapist can help treat your sprained ankle. If you have any questions, we welcome you to reach out to a member of our dedicated team.

Note: Remaining immobile for extended periods without initiating some sort of exercise or rehabilitation regimen can lead to further complications or delays in your recovery. Two weeks to six months. However, recovery time for a sprained ankle will vary from case to case, requiring different care and recovery approaches. This recovery time can change a lot based on:. As an example, recovery time for a grade one sprain is two weeks to a month.

A grade two sprain can take from six to eight weeks. Finally, a grade three sprain may take anywhere from three to six months for recovery. If these symptoms arise, seek medical attention to diagnose and treat these conditions.

Read more about relieving plantar fasciitis at yourfootpalace. The injury known as a sprained ankle occurs when you twist, roll, or turn your ankle in an extended or abnormal way. This action stretches or tears the bands of tissue or ligaments that work to hold your ankle bones in place.

The following activities are common causes of a sprained ankle:. You sprain your ankle when those ligaments are forced, in a direction, beyond their normal range. The majority of sprained ankles include ligament injuries to the outer extremity of the ankle. The following symptoms indicate that you have sprained your ankle:. These symptoms vary in intensity depending on the severity of your sprain.