A sprained ankle is a common injury affecting most people at some point in their lives.
Many ankle sprains are mild and can be treated at home. Here is how you do this.
Distinguish between sprain types
To relieve a sprained ankle effectively, you must first identify the severity of the sprain. Generally, a sprain is categorized into three types: mild, moderate, and severe.
Mild sprain (strain): involves stretching ligament fibers without tearing and can usually be treated at home.
Moderate sprain: partial tear of ligament fibers requiring days or weeks to heal.
Severe sprain: full tear of ligaments, often affecting nerves and cartilage, usually caused by sudden twisting.
If you experience difficulty walking or persistent swelling, this may indicate a more severe sprain requiring podiatric treatment.
Prioritize rest
For recent injuries, avoid putting weight on the foot, especially if injured during athletic activity, to protect the joint from further damage.
Rest the affected foot at home and use crutches if needed, even for mild sprains. Protective aids such as a boot, splint, or elastic therapeutic tape can help stabilize the ankle.
Apply cold and hot treatments to the ankle
Use a cold compress for the first 48 hours to reduce inflammation and swelling. Afterwards, if swelling persists, apply heat up to 4 times a day for 30 minutes each.
Consult a doctor if:
- Pain persists or worsens;
- Loss of ankle mobility;
- Pain disrupts sleep;
- Muscle cramps occur.
Elevate the foot and apply compression
Compressing and elevating the ankle reduces swelling.
To compress your ankle with a bandage:
- Use an elastic bandage and medical needle;
- Place the bandage end under the toes of the sprained foot;
- Wrap towards the heel smoothly;
- Make “8”-shaped loops near the heel to cover the ankle;
- Wrap over the joint several times;
- Secure with the needle.
Elevate the swollen foot on a chair for relief.
The podiatrist is your first choice for relieving a sprained ankle
These home treatments are effective for mild sprains. For moderate or severe sprains, consult a podiatrist who can assess the injury and provide treatments such as ultrasound, therapeutic laser, or prescribe foot orthoses for chronic instability.
Do not wait for your sprain to worsen; consult a podiatrist associated with PiedReseau promptly.