These exercises are a good choice, too, especially after the first few days have passed. If you really want to speed up the recovery process, here are a few home remedies you can try. Exercising immediately after spraining your ankle is a no-brainer. Theres no magic cure for a sprained ankle, and even though following these six tips on how to heal a sprained ankle faster might cut your recovery period a bit shorter, youre still going to have to do your fair share of waiting. Once youve got an ankle sprained, dont forget to use a NSAID. Another remedy for a sprained ankle is ginger root. And in really good news, it works VERY FAST! Prevention is also an important dimension of ankle care. Because, even though it does feel soothing, heat dilates blood vessels, which only increases swelling. 2-3 week recovery time. For these, please consult a doctor (virtually or in person). But before you start popping painkillers or using natural medicines, its better to consult your doctor as some of them may cause gastrointestinal or cardiovascular problems (3). You can do ankle rehab on an old sprain too (and it still works), but the sooner you can start healing your ankle, the better. Someone with a sprained ankle should go to the ER right away if it any of the following occurs: You may also need to see your doctor or a specialized sports medicine doctor if you have a severe sprain and/or your symptoms persist despite practicing R.I.C.E. After that initial recovery period is over, and the swelling has subsided, you can move on to the second phase of your recovery. To prepare the mashed potato, heat it in the microwave for 20 seconds and let it cool. But, I also know that the healing process should be respected. HealthTap uses cookies to enhance your site experience and for analytics and advertising purposes. Remember to stick to small, gentle movements, though up and down, side to side, and circular motions. StyleCraze provides content of general nature that is designed for informational purposes only. Read on and learn how to heal a sprained ankle fast. Before you get the chance to learn how to heal a sprained ankle faster, I thought it would be a good idea to take a moment to explain how long the recovery typically lasts. The procedure can be anything from minimally-invasive arthroscopy to a ligament tightening procedure. Ankle sprain: how to heal as fast as possible, Tutorial: Fastest way to heal a sprained ankle, Heal A Sprained Ankle FAST! You should see your ankle responding day by day as you start to eliminate pain and swelling, while also moving more freely. Ted Danson Turns to Meditation for Pain Relief, 9 Celebrities Who Died From Painkiller ODs, U.S. Grade 3 foot sprains can take up to 3 months to heal. While ankle sprains are most common as sports injuries among athletes, ankle sprains can happen to anyone and can occur simply from rolling the foot inward. When I say that the goal of healing a sprained ankle is not ALL about speed, heres what I mean. A sprained ankle is a short-term physical injury that occurs when the ligaments and fibers that hold your ankle are stretched beyond their regular capacity. What is the shortest amount of time for a sprained foot to heal? Other things that olive oil can do for you It is so important that it needs repeating. Youll be glad to know that anesthesia today is very safe overall. HEM Ankle Rehab is a complete ankle healing system that works for any new ankle sprain as well as all other types of ankle, foot and calf injuries. Read More Yes, I want you to heal fast, because I know how important it is to get back to your life and sport as fast as possible. It is also helpful to elevate the foot and use an ice pack to help reduce the swelling. Connect with a U.S. board-certified doctor by text or video anytime, anywhere. HEM ensures you will be able to move pain free while also significantly reducing the risk of future injury. Anti-inflammatory pain medication can be used to help reduce pain and inflammation. Read the next section to find out. It doesnt sound like something that will aid your sprained ankle recovery, does it? Ankle sprains are very common injuries that can affect anyonefrom professional athletes to those with limited mobility, from children to adults. How Long To Heal A Sprained Ankle? Another primary goal of this phase is to gradually up the amount of weight you put on the injured leg until it can carry your entire bodys weight again. acronym stands for compression applying pressure to the injured ankle and the surrounding area using an elastic bandage. In a few days, it will be fully healed. Finding the middle ground is crucial in a situation like this. You should use ice to reduce swelling in the area for 15 to 20 minutes each day. While you may not feel any pain, you can also relieve the swelling by elevating your foot and ankle. They occur when the ligaments that support the ankle go beyond their normal range of motion and become stretched or torn. While I wouldn't recommend massages during the first few days (as explained in the second tip), gentle rubs with a few selected essential oils several times a day will do wonders for your recovery. Using natural remedies for a sprained foot or ankle is an easy and effective way to ease the pain and speed up recovery time. Ankle sprains prompt swelling and discomfort and reduce the range of motion. There is no specific time period of sprained ankle recovery, as it varies from one person to another, the extremity of the injury and other personal factors like the meticulous care, provisions for recovery assistance and most importantly, the knowledge of the primary treatment. Ice packs should be applied to the affected area for 15 to 20 minutes every two hours. Save the high-quality PDF version on your device now. You might think that, since youre already spending the day lounging around the house, a glass of wine isnt such a bad idea. Keep in mind that none of these tips are miracle solutions for your problem, and youll still have to do a fair amount of waiting before your ankle is adequately healed. I know it seems like I'm going against everything I just said but read first, and judge later. Nursing your sprained ankle and ensuring the injury does not get worse is important for a quick recovery. If your injury is minor, you dont need to visit the doctor right away. You cannot miraculously heal a sprained ankle overnight. But, with proper care and treatment, you may be able to prevent it from getting worse. However, although heat packs may feel good, do not apply heat in the first 48 hours of injury as the area is already inflamed. Stop any physical activity that causes pain, and keep your foot still when possible. What should i do to make a sprained ankle heal fast? By Fritz. Ankle sprains can occur due to a number of factors, including overuse and lack of ankle stability. Always Consult Your Physician FirstAlthough it is helpful to get health information by reading and talking with friends, make sure you consult your doctor first before trying any new treatment or changing your diet. Expertise: Naturopathic Family Practice, Holistic Medicine, Public Health, Dr. Erica Steele is a holistic doctor who has been in natural healthcare for over 20 years. If you follow this guideline that should be very beneficial. If you discover any discrepancy in our content, you may contact us. Dr. Erica Steele is a holistic doctor who has been in natural healthcare for over 20 years. Method 1 Treating Minor to Moderate Sprains Download Article 1 See a doctor if you can't bear weight on your foot. It's time to focus on actually getting you back out there on the running tracks. Telemedicine for Physical Therapy: It Works! Since then, it has been practiced to treat minor injuries. This content does not have an English version. The suggestions below will help you determine whether or not it is treatable at home. The ice can help reduce swelling and pain. Check out the infographic below to learn more!SaveIllustration: StyleCraze Design Team. Is it just a sprained ankle or do you have a break somewhere in the ankle or foot? Filed Under: Sprained foot Tagged With: best natural remedies for a sprained foot or ankle, how to heal a sprained ankle fast, natural remedies for a sprained ankle, Anything in here will be replaced on browsers that support the canvas element, Using natural remedies for a sprained foot or ankle, best natural remedies for a sprained foot, relieve pain and promote a faster recovery, best natural remedies for a sprained foot or ankle, How to Make Your Breath Smell Good for a Kiss, Causes of Ear Pain That Comes and Goes in Adults. This content does not have an English version. When you ice your ankle, make sure you use a cloth barrier between the ice and your skin and limit icing session to 10 to 15 minutes every 1 to 2 hours. Never push your body. Minimize Inflammatory Back Pain With These 8 Tips, How Keeping a Symptom Diary Can Help You Manage Inflammatory Back Pain, More Than Half of Americans Live With Pain According to Report. Studies show these evidence-supported therapies and approaches can reduce chronic pain and improve quality of life for various conditions. In the case of a sprained ankle, NSAIDs should be applied on the affected ankle area. Treating A Sprained Toe. Keep reading this article to find out! This may make arthritis of the ankle more likely, especially if the ankle is allowed to continue to deteriorate. The first step in treating a sprained ankle is to immobilize the ankle and apply an ice pack to reduce swelling. Given the fact that a sprained ankle might take up to 12 weeks to heal (depending on the severity of the injury, of course), youre probably left wondering if theres anything you can do to speed up the process. These things take weeks and even months to heal, and of course, you don't want to wait that long. Her fascination with herbs, natural remedies and traditional medicine has Naturopathic Family Practice, Holistic Medicine, Public Health, Infographic: Rehab Exercises For Ankle Sprain. Even though sprained ankles are considered a minor injury (in most cases), compared to a knee or low back injury, ankle sprains can still be extremely painful and slow to heal. In certain circumstances where the ligaments are very lax, wearing a supportive brace might be a good idea. Youd be surprised at how much a bag of frozen corn or peas can do for a sprained ankle. Of course, how you do this is equally as important while the bandage should feel snug, it should by no means feel uncomfortably tight. You may want to avoid strenuous activity until the ankle is fully healed. Still, there are some things you may not know Kratom is touted for helping with pain, depression, anxiety, and opioid withdrawal. After 48 hours, the injured ankle should be allowed to rest without any exertion. Cryotherapy Facial: What Is It, Benefits, Risks, & How It Works, 20 Best Knee Strengthening Exercises And Precautions To Take, https://www.ncbi.nlm.nih.gov/books/NBK459212/, https://www.researchgate.net/publication/346075542_Role_of_Cold_Therapy_and_Hot_Therapy_in_Sports_Injuries_SPORTS_INJURIES, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6160277/, https://pubmed.ncbi.nlm.nih.gov/25892707/, https://www.ncbi.nlm.nih.gov/books/NBK279550/, https://journals.sagepub.com/doi/full/10.1177/2473011419846938, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7432694/, 19 Best Home Remedies For Corns And Calluses, FAQs, & Caution, How To Heal Bone Fractures Faster: 9 Effective Home Remedies, How To Reduce Swelling On Face - 7 Remedies & Prevention Tips. Remember to stick to small, gentle movements, though up and down, side to side, and circular motions. A sprain is when a ligament or tendon is injured by overstretching. These medications should be used as directed by your doctor. Although its not oil, I thought I should mention Epsom salt here anyway. Ice: Apply ice to your injury for 15 to 20 minutes every three hours or so. The great thing about the tests we use as physiotherapists is that they really do challenge you, which make them great as exercises also as if your body is challenged, it is going to adapt to improve. You May Like: Best Walking Shoes For Foot Pain. Home Health and Wellness Home Remedies. Keeping a pillow or cushion under your foot allows you to elevate the injured joint above your heart - another way to help you heal. Calcaneus: Your calcaneus is your heel bone, located below the talus. You can apply ice packs or an acetaminophen ice pack to reduce swelling and pain. It has also been found to be effective in reducing pain and muscle spasms (2). You can use ingredients found in your pantry to help with the problem. Give your body the time it needs to fully heal, so you lower your risk and get back to 100%. That means resting it for a long time will not heal the ankle. | Skate School 86, Foot and Ankle Sprain Specialist in Houston TX, R.I.C.E: rest, ice, compression, and elevation, Curve Love High Rise Super Skinny Ankle Jeans, Memorial Hermann Orthopedic And Spine Hospital, Brown Freckle-like Spots On Feet And Ankles, The injured person is pale or has an unsteady pulse, The injured person experiences paralysis, tingling, or extreme pain. Limited evidence suggests that performing eccentric exercises may provide better short-term relief compared to wearing a brace (4). This salt is a good choice for the treatment of a sprained ankle, and can be found in many pharmacies. What is commonly used to heal my sprained foot faster? Also known as proprioception exercises (dont worry, it only sounds complicated), these workouts are aimed at improving your overall balance, as well as strengthening your ankle. You should start using the treatment two or three days after spraining. This will allow gravity to help drain fluids away from the ankle, and this will help your ankle heal more quickly. There may be minimal or quite a bit of damage to it. Step 1: Rest that Puppy First things first - don't be stupid. Staying physically active and trip-proofing your home are just a few thing that can reduce inflammatory back pain and prevent additional injury. PRICE stands for Protection, Rest, Ice, Compression, and Elevation. Try it to ease the pain and swelling. When you sprain your ankle, ample rest is required in the first 72 hours. In addition, it will also reduce the chance of another sprain. If you are experiencing any of the following symptoms, then the first step is to consult with an orthopedic physician who specializes in the foot and ankle: If these symptoms sound familiar, then you may be suffering from something more than an ankle sprain. This specialist is known to offer quality ankle and heel pain treatments, and is one of the leadingfoot doctor in Houston, Texas, Dr. Shobowale also performs procedures and minor surgeries as per the requirement. If the sprained ankle is too painful to bear, you can elevate the foot and apply compression to the ankle. It can also be applied directly to the injured area with a bandage. Doctors typically provide answers within 24 hours. How long should a third degree foot sprain take to heal. NSAIDs may cause gastrointestinal upset, so you should use a cream or gel instead. After giving your ankle time to heal and treating the sprain according to your healthcare providers recommendations, youll be able to get back to regular activities. Read our editorial policy to learn more. Remember, the goal here is to provide compression and reduce swelling, not cut off blood flow. Reiki is a Japanese energy therapy used as a complementary medicine treatment for pain. Educational text answers on HealthTap are not intended for individual diagnosis, treatment or prescription. You might think that, since youre already spending the day lounging around the house, a glass of wine isnt such a bad idea. [2] For the majority of ankle sprains, healthcare providers recommend using the PRICE method for the first 24-48 hours after injury. Keeping the ankle elevated is an effective way to reduce swelling and pain. Magnesium Sulfate is another home remedy for a sprained ankle. Parking yourself on the couch for a few days might sound like torture at first, but trust me, it's better than making matters worse. Depending on how you have twisted your ankle, the sprain can be categorized either as a low-grade injury or a high-grade injury. Make sure that you are wearing shoes that fit properly and that you can walk, run or jog easily. While you might be eager to return to your exercise routine as soon as possible, as stated in the previous section, resting is a vital part of recovering from a sprained ankle. How Long Does It Typically Take To Heal A Sprained Ankle? Nonsteroidal anti-inflammatory drugs such as diclofenac, ibuprofen, and naproxen are a few of the OTC medicines that are commonly used to relieve pain . I promise it will all make sense in a moment! How do i make my sprained foot heal faster? Elevation. While the injury is still too swollen for exercise, you should try to keep it elevated while resting. While the swelling may be lessened with ice, it is still a good idea to elevate your ankle to help reduce the pain and decrease the chance of doing more damage to the already sprained ankle. I feel like Im repeating myself, but stimulating blood flow to the area is something you want to avoid and direct massages do precisely that. PRICE stands for protection, rest, ice, compression and elevation. Also, remember to never put it directly on the skin wrapping the ice in a piece of cloth or a towel will prevent skin burns. That brings me to my next tip on how to heal a sprained ankle faster: And while the previous advice on how to heal a sprained ankle faster kind of touched upon the importance of rehab exercise, this one is going to help you fine-tune your ankle after an injury. Before taking any medication, you should consult a doctor. Applying an ice pack is one of those tried-and-true things you can do during the first 48 to 72 hours after the injury to keep the pain and swelling to a minimum. Remove if the skin becomes numb. Massages are another thing you should avoid after spraining your ankle at least during the first few days following the injury. What alcohol does is dilate the blood vessels, which can only result in more swelling and delayed healing. Use an ice pack or hot pack, or try the PRICE or RICE method to heal a sprained ankle overnight. Finally, elevate the injured leg whenever possible. So, my fifth tip will focus on specific food groups that are known to reduce swelling, as well as support and speed up healing of the damaged tissues. That said, mild to moderate sprains could take anywhere from 2 to 8 weeks to resolve completely, while grade III ankle sprains typically take a lot longer in that case, you can expect at least three long months (if not more) of recovery. This is usually a short term strategy and it is important that you do not become dependent on these. If your ankle is abnormally swollen, and the swelling is not subsiding with OTC medication. You could try combining this one with peppermint oil for better results, but even if you decide to use it by itself, frankincense essential oil will still have some marvelous healing properties. Many factors affect time to heal. A sprained ankle is usually painful and a bandage can help you reduce pain and swelling. Dont be fooled though. They should be used within 48 hours of a sprained ankle. But, with a little luck and some help from my tips on how to heal a sprained ankle faster, you should be able to get back on track in a matter of weeks, not months. Keeping the ankle elevated will help it heal faster. Sprained ankle Injury to a ligament of the ankle can usually be treated with at-home care and appropriate exercises to get you back on your feet. This will prevent the injury from worsening. You will be able to walk on the ankle with minimal pain after only a few days and will be able to gradually reintroduce running after 7-10 days. This can cause mechanical or functional instability to your ankle. Ginger root can also be used as a topical treatment for a sprained ankle. Ill be sharing some ankle rehab exercises to help your recover, later in this article. Again, consulting with your physical therapist or doctor is vital on returning to activity. Its anti-inflammatory and antispasmodic properties can ease swelling and pain. You should leave the dressing on for a couple of days. Grab an ice pack, make an ice bath, or opt for a classic bag of frozen peas. Dont Miss: Curve Love High Rise Super Skinny Ankle Jeans. After that, apply the mashed potato to the area. Recent studies show that ice works as a short term pain reliever, but its absolutely horrible for healing your ankle . Your physical therapist will be able to provide exercises and perform manual techniques that can expedite the process. During the night, you should elevate your foot to allow it to drain any excess fluid. I dont want to get into too much detail regarding ice and why it does NOT work very well for healing an injury in this post, because I want to focus on what does work. I promise it will all make sense in a moment! This content does not have an Arabic version. Typically the symptoms of a Grade I ankle sprain will only last 2-3 weeks. To answer that, I give you my top 6 tips on how to heal a sprained ankle faster! Typically, a grade 1 sprain causes minor damage to the ligament, and you can walk on it after 2-3 days. Additionally, it will prevent your ankle from further spraining while youre sleeping. Sprains and strains happen . Do not apply ice directly to your skin. What Are White Spots On Nails And How To G 9 Home Remedies For Poison Oak Itch + When 9 Home Remedies For Poison Oak Itch + When To See A Doctor, 11 Home Remedies For Blood Clots In The Leg & Prevention Tips, 13 Home Remedies To Heal Leg Ulcers And Prevention Tips, 16 Home Remedies For Swollen Feet, Symptoms, And Treatments, 5 Natural Ways To Heal A Jammed Finger + Causes And Symptoms, How To Get Rid Of A Poison Ivy Rash Overnight. If you're interested in learning more about the benefits of a vitamin C rich diet, you can do so here, but for now, it's important to remember that vitamin C plays a prominent role in the formation of collagen. If you live in Warwick, NY, Milford, PA, Middletown, NY, or the surrounding area, and you have suffered an injury around your ankle, Frankel Foot & Ankle Center has the most effective solution for you. Apply ice or a cold pack in a towel to your ankle in 20-minute increments to reduce swelling. Our stringent editorial guidelines allow us to only cite from reputed research institutions, academic journals, and medically established studies. How long does it take for a foot sprain to heal? To avoid aggravating the injured joint, it is important to rest the ankle at least 24 hours. It is common for some residual swelling to remain within the ankle joint in the latter stages of rehab. Armed with preventative measures, your first aid kit, and the four steps for ankle sprain recovery (P.R.I.C.E. If you have sprained your ankle, youre likely dealing with a lot of pain and other unpleasant symptoms. HEM dramatically improves the quality and speed of the healing process by supporting and improving the bodys natural response to an injury. Compression. It is recommended to typically take twice the time you think you may need to ensure you do not re-injure the area. A tried and tested method of treating an ankle sprain is the PRICE or RICE method. After an injury and a recovery period, there is an adjustment period to get back to your normal pace of moving. Wrap it snugly, but not so tight that it causes numbness or tingling. The best thing is, since it's so popular, you'll probably be able to find it in your local store. I want you to be MORE stable, with better balance, speed, agility, etc. Or maybe your foot twisted when you stepped on uneven ground? The best advice I can give you on how to heal a sprained ankle faster is to keep going perform these exercises, challenge yourself a bit every day, and Im sure youll notice some significant improvements in a matter of weeks. Even after the initial period has passed, dont go by the no pain, no gain mentality nows the time to listen to your body and give it time to heal itself. If youre in doubt, use these tips to find out if you can get some rest without causing further damage. Once your foot is elevated, it will be less painful to walk and will be better positioned to heal. At All Costs Tip #3: Don't Baby Your Injured Ankle Tip #4: Fully Restore Your Ankle's Strength And Flexibility Tip #5: What You Eat During Your Recovery Matters, Too Tip #6: Give Essential Oils A Try Final Thoughts How Long Does It Typically Take To Heal A Sprained Ankle? In order to prevent this type of injury or lingering pain from becoming chronic, it is important to take an active role in your recovery. What Is a Foot Sprain? The only way to rule out a fracture is with an x-ray and we always recommend getting one to rule out anything more serious. If you can't avoid walking, try to use crutches or a cane. The ice must be applied with a cloth to protect against frostbite. Keep first aid kits containing supplies such as bandages, tensors, ice, ice packs, splints, and medication handy at all times. Best Orthopedic Sandals With Arch Support. To use them together, do 20 minutes of heat and 20 minutes of cold, then alternate. You will most likely need to start with one finger on the wall for balance. What Are The Treatment Options For Ankle Sprains? This will help drain the fluid and prevent further swelling. An ankle sprain is such a common injury that many people tend to just ice and hobble along until they feel ready to get back to their favorite activities. The idea behind this claim is very straightforward: Your body will need specific nutrients to keep your joints, muscles, and ligaments healthy and firm. Recommended Reading: Womens Leather Ankle Boots Low Heel. NSAIDs and ice are the most common treatments for an ankle sprain. I don't want you to be slower and more susceptible to injury. But as soon as the pain and swelling subside, you should start working on getting back to your ankles normal range of movement. Patience, proper care, and sufficiently resting your sprained ankle are key for your recovery. It is best to apply ice at least four times a day, but no more. Filed Under: Sprained foot Tagged With: How to heal a sprained ankle fast in 2 days, how to heal a sprained ankle overnight, how to sleep with a sprained ankle, Anything in here will be replaced on browsers that support the canvas element, he best way to recover quickly from a sprained ankle, trying to sleep with a sprained foot or ankle, How to heal a sprained ankle fast in 2 days, How to Make Your Breath Smell Good for a Kiss, Causes of Ear Pain That Comes and Goes in Adults. Make it harder: Do some one leg standing and toe balance on one of my favorite rehab equipment: a BOSU Ball. Applying an ice pack to the sprained ankle helps in reducing the temperature of the injured tissues and slows down muscle metabolism. You may know it as your ankle bone. It should not cause numbness or tingling and should not be too loose. This may help in reducing pain, swelling, minimizing muscle spasms, and promoting recovery (2). You May Like: Lump On Lower Leg Above Ankle. Lentils and black beans are excellent sources of plant-based proteins but I'm guessing you already knew that. Posted on Wednesday, August 31, 2016 by UVM Health Network CVMC. And, at the same time, I want it to happen as fast as possible. Ankle sprains are a common injury, and the best way to prevent them is by doing ankle exercises to improve strength and flexibility, using proper footwear and avoiding dangerous activities. Depending on the severity of the sprain, usually 2-3 months. Sudden, sharp pain that forces you to immediately stop moving or take weight off the ankle, Pain thats located on the spot of the injured ligament, Swelling or bruising at the site of the sprain, Limited or no ability to move the ankle a certain way or stand on it, Have good ankle and leg control through this range. at home. It is super important to have some idea what you are dealing with right away, because that will obviously affect the healing time. You will be unlikely to experience any instability around the ankle joint. Read Also: Naturalizer Tiff Ankle Strap Sandals. When you encounter an ankle injury, the R.I.C.E. It may be caused by weak ankle ligaments, tendons, and calf muscles or due to your ankle rolling in or out of position or landing awkwardly on your feet while walking, running, or jumping. I designed the first two steps of the HEM Ankle Rehab System to dramatically speed up this natural healing process within the body. Dr. Bradly Shollenberger answered Podiatry 38 years experience You can't: I think i've answered this before but, you can't heal an injury. Gravity will help drain the fluid. An ankle injury can be painful and can highly disrupt our day-to-day activities. Don't put weight on your injured foot. The simple answer is to minimize further damage while keeping Upto couple of months really would depend on severity and how adherent you are to the treatment protocol. This depends on several factors such as the amount of damage, type of injury, previous injuries to the ankle and pre-injury ankle strength. A sprained ankle is a common injury that occurs when the ankle ligaments are torn or stretched too far, often after a fall, or if you roll or twist your ankle. Focus on unilateral exercises like lunges and squats. Instead, stop what you are doing immediately after you notice the pain in your ankle and take immediate action. Always seek the advice of your physician or other qualified health provider with any questions regarding a medical condition. Video chat with a U.S. board-certified doctor 24/7 in less than one minute for common issues such as: colds and coughs, stomach symptoms, bladder infections, rashes, and more. Prevention is Key. An egg yolk mixed with olive oil can be applied to the sprained area. To learn more, please visit our. Working in diverse fields has strengthened her perceptive skills and honed her expression which helps her to create content that can connect people across age, gender and borders. Limiting the amount of moving around and not putting weight on the injured ankle is vital during the first 24 to 48 hours. The simple fact is that there is enough damage in the ankle that it must be proactively healed properly. The oil should be applied on the skin at least four times daily. You can also dip a towel in ice-cold water and gently massage the injured area or place it on the injured area. It is the base of your body. Age, severity of damage, treatment, nutrition, etc. However, ideally you should not have swelling after activity and this is indicative of good healing. You cannot always prevent sprains and strains. If you are wondering how to heal a sprained ankle, you are in the right place. You're outside, following your typical exercise routine, when suddenly you twist your ankle. A few NSAIDs can be found online or in pharmacies. Hopefully, youre just dealing with a sprain if so, is it mild (you can walk on it without too much pain) or is it severe (you need crutches to walk, etc)? Tip #1: R.I.C.E. Slowly begin to wrap it towards your ankle in a figure-8 motion. This paste should be applied to the ankle and left on overnight. Skip to content Care at Mayo Clinic Care at Mayo Clinic About Mayo Clinic Request Appointment This treatment is done to reduce the pain and swelling. I mean, how can you be sure these tips cut your recovery short if you don't know how long it would last in the first place, right? So, it is important to take care of your sprained ankle and not rush the recovery process to avoid such complications. How long it takes for a sprain or strain to heal. If you are wondering how long a sprained ankle takes to healor what to do for a sprained ankle, check out the remedies in the next section. My advice to you is to think of all things hot showers, baths, water bottles, heat packs, and saunas and cross them off your list for the next few days. The goal is to encourage the body to supercharge its own immune system response to an injury. Rest: Avoid activities that actively cause pain in your ankle. I dont want you to have to use ankle braces, tape or wraps after youre healed. As such, it should be a part of your "recovery diet.". No diet-related list can go without leafy veggies! Allowing ice to remain on your body for an extended period of time may impede healing. Ice and elevation can help. Maintaining range of motion is vitally important. Another primary goal of this phase is to gradually up the amount of weight you put on the injured leg until it can carry your entire body's weight again. Avoiding high heel shoes, reducing weight, wearing terrain-appropriate shoes, can all help reduce the chances of an accidental ankle sprain. The initial steps to treat and heal a sprained toe include the following: Rest: Take a break from the activity that caused the injury. This condition makes you feel like your ankle does not exist, i.e., it deprives you of feeling any sort of sensation in your ankle. Several great exercises will help this phase go as smoothly as possible, so check them out: Such as pushing your foot in a particular direction against resistance (a wall or a table leg, for example), without moving your ankle. COMPRESS your ankle using a wrap, bandage, or sleeve (look for elastic or neoprene if possible). Talus: Your talus sits at the top of your foot, connecting your lower leg bones tibia and fibula to your foot. An injury caused by an inward roll is called an eversion sprain, whereas an outward roll is called an inversion sprain. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as diclofenac, ibuprofen, and naproxen are a few of the OTC medicines that are commonly used to relieve pain (3). Remember, every movement you make in the lower body begins with the foot, ankle and calf. Once the inflammation alleviates, the recovery efforts concentrate on regaining back the strength of intrinsic and . Along with the classic calf stretch, this one is great for getting full range in your ankle and making sure you are even. [1] Call your doctor if you think you have a sprain, especially if pain is too severe to put weight on your foot. Did you jump too hard to catch a ball, and your ankle couldnt sustain your landing? If your ankle continues to feel weak even after physiotherapy. Heres another acronym for you (I promise this is the last one for today): H.A.R.M. A gentle massage can reduce pain in sprains and strains by relaxing the muscles. The American Academy of Family Physicians suggest applying an ice pack to the sprain for 10-20 minutes at a time. In fact, studies show that if you plan to use rest and ice as your healing strategy for an ankle injury, it may take months to heal and in over 30% of cases, they never fully heal. So we must strengthen your ankles ability to withstand loads at different angles. Oral Antibiotics and Topical Antibiotics for Ear Infection, Recognizing the Signs Your Body is Releasing Trauma, how to stop hair loss and regrow hair naturally, home remedies for acidity and gas problem, how do i get rid of a sore throat quickly. NSAID are widely used to relieve pain, reduce inflammation, bring down swelling such as sprained foot or ankle. Depending upon the severity of the injury, from a minor sprain to major ligament damage, the intensity of the treatment also varies. As a guideline: 2-4 weeks for a minor sprain; 4-8 weeks for a moderate sprain; 8+ weeks for a severe sprain; Keep in mind - everyone heals at a different rate. The bottom line. It is best to apply icing to a swollen area for the first 48 to 72 hours after a sprain. Magnesium sulfate can be an excellent ally in soothing sore muscles. For potential or actual medical emergencies, immediately call 911 or your local emergency service. For grade I foot sprains, the time for recovery typically ranges from a fortnight to a month and for grade II foot sprain, it varies approximately between 1 - 2 months. Please note, we cannot prescribe controlled substances, diet pills, antipsychotics, or other abusable medications. A grade 1 ankle sprain recovery time is anywhere from 2 weeks to a month, normally closer to the two-week mark with proper treatment. When the fibers and ligaments holding your ankle are stretched more than their appropriate capacity, the ankle is sprained. You need to observe how serious your sprained ankle is Do you have a grade 1 ankle sprain, a grade 2 ankle sprain, or a grade 3 ankle sprain? Another way you can prevent ankle sprains in the future is to strengthen both of your ankle joints through strengthening and balancing exercises. You can purchase over-the-counter medications such as ibuprofen and naproxen. Get prescriptions or refills through a video chat, if the doctor feels the prescriptions are medically appropriate. I don't want you to have to use ankle braces, tape or wraps after you're healed. Okay, so whats first? The use of CBD has been shown to help decrease inflammation when used topically. My advice to you is to think of all things hot showers, baths, water bottles, heat packs, and saunas and cross them off your list for the next few days. The injury occurs when one or more of the ligaments in the ankle are stretched or torn, causing pain, swelling, and difficulty walking. Ice your foot for 20 minutes 2 to 3 times a day. You can prepare a poultice by heating turmeric, garlic, or onion in olive or castor oil. Another natural remedy for a sprained ankle is olive oil. Proper treatment can help speed up the healing process and decrease the risk of recurring injuries. Treating an Ankle Sprain with RICE Rest Ice Compression Elevation Protection At-Home Physical Therapy for a Sprained Ankle Rehabilitation in the Early Stages Middle-Stage Rehab for Ankle Sprains Continuing with Ankle Rehab Medications for Ankle Pain Relief Choosing Orthopedic Treatment Over Surgery for Torn Ligaments Future Care of Ankle Injuries Typically, with an ankle injury, there will be a lot of damage and swelling in the area. A tablespoon of olive oil can be applied directly to the injured area to help with the pain. How might you heal a sprained ankle fast? And two, they help rebuild healthy tissue. ), youre well on your way to stronger ankles and faster healing. Ensure that it is elevated above the heart. Be conservative with your movements, and take it easy. Keep your ankle in an elevated position for as long as you can to reduce some of the swelling caused by the injury (1). Getting relief from a sprained ankle isn't as complex as you would have thought. You shouldn't notice that you are even wearing shoes. Click here for additional information. HMPV, the Latest Virus Threatening Your Respiratory System, In Another Victory Over RSV, a Second Vaccine for Adults Gets FDA Approval. Using an elastic wrap (like an Ace bandage), wrap the ankle from the toes all the way up to the top of the calf muscle, overlapping the elastic wrap by one-half of the width of the wrap. And remove or significantly loosen it when you go to bed at night. This treatment should be started within two to three days of the injury. Ice. But as soon as the pain and swelling subside, you should start working on getting back to your ankles normal range of movement. An injury caused by an inward roll is called an eversion sprain, whereas an outward roll is called an inversion sprain. Trying to do too much, too soon can prolong the recovery time and possibly cause damage to your ligaments. You are unable to put the slightest weight on your ankle. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. How to heal a sprained foot fast A 48-year-old member asked: How might you heal a sprained ankle fast? How to Heal a Sprained Ankle Overnight. We see this with people who had a grade 2 sprain weeks, months and even years ago. Dr. Thomas Inwood and another doctor agree. However, if you accidentally worsen your injury, what could happen? While the swelling may be lessened with ice, it is still a good idea to elevate your ankle to help reduce the pain and decrease the chance of doing more damage to the already sprained ankle. I want your ankle to actually be STRONGER than it was pre-injury. Low-grade injuries result in microscopic tears of the supporting ligaments, whereas high-grade injuries may cause major tears in the ligaments and tendons. How To Get Rid Of Mouth Ulcers - 15 Natural Remedies To Try, 12 Home Remedies For Freckles On Face And Prevention Tips, 10 Effective Home Remedies To Treat Eye Infections, 10 Natural Ways To Get Rid Of Spectacle Marks On Your Nose, 15 Effective Home Remedies For Urinary Tract Infection (UTI). The next step towards the recovery is making your joint and the muscles around it strong again. Sometimes, surgery is necessary, explains Dr. Viens. The mixture should be applied to the injured part for two to three days. Although you will mostly see it as a part of various beauty routines, lavender oil is also exceptional at decreasing swelling and inflammation. method, I'll explain the vital steps below: The answer couldnt be more simple - rest. It is not advisable to walk when your ankle is sprained. Compression: Support your foot with a bandage. If you just rest and wait and wait and wait then the ankle will remain very stiff and weak. If you are a fitness enthusiast or a sportsperson, there is nothing worse than spraining your ankle. Severe sprains and strains can take months to get back to normal. Instead of using a hot pack, soak your foot in warm water mixed with Epsom salt to reduce pain and inflammation. Just because this is a less severe ankle injury, it doesnt mean you can get away with not doing any ankle rehab exercises to build strength and stability in your ankles, and improve your balance on one leg. The key treatment principles for athletic injuries like sprained ankles are pain management and support using tape, braces, or splints, as in the video below. How to heal a sprained ankle overnight. Before we begin on the treatment, just remember that whatever you do, a grade 2 ankle sprain cannot heal itself. However, in serious cases the healing time could be up to 4 months. You can use an ice pack or wrap a bag of frozen vegetables in a small towel and place it on your foot. In addition, not only can the right post-injury treatment help your ankle heal much faster, but it can also help prevent future ankle problems, complications and even injuries. This will help keep your ankle compressed. It can help relieve pain and promote a faster recovery. It may be caused by weak ankle ligaments, tendons, and calf muscles or due to your ankle rolling in or out of position or landing awkwardly on your feet while walking, running, or jumping. 9 Best Natural Muscle Relaxers For Effecti 9 Best Natural Muscle Relaxers For Effective Pain Relief. StyleCraze believes in credibility and giving our readers access to authentic and evidence-based content. They should help you get back on your feet (both of them, that is) a bit sooner than expected, though. But, sometimes, you may sprain your ankle even when you are not doing any intense activity. Lateral Ankle Sprain and Chronic Ankle Instability, Effect of Chronic Ankle Sprain on Pain Range of Motion Proprioception and Balance Among Athletes. Apart from these NSAID tablets, you could also use pain relief sprays, ointments, and gels on the sprained ankle. Is it Safe to Put Hydrogen Peroxide in Your Ear? But since were here today to help you learn how to heal a sprained ankle faster, consider laying off of alcohol during the initial healing stages. The four smaller toes each have three joints, while the big toe has two. Aside from ginger root, you can also use a soaked cotton cloth. Then, apply the paste to the infected area. 2011 - 2023 IncNut Stylecraze Private Limited. The following oils are excellent in aiding sprained ankle treatment, as they reduce inflammation and bruising in the affected area: Can you imagine how good the cooling effect of peppermint oil would feel on your sprained ankle? The root has anti-inflammatory properties and can help reduce pain and swelling. This only needs to be done if you cant point your foot down evenly after 6 weeks you dont need to do it earlier. Using ice helps reduce pain and swelling. You can use a hot water bottle or dip a towel in hot water and place it on the injured area or gently massage it. Gently wrap your ankle in an elastic bandage to help decrease swelling. In some cases, it may also cause fractures in the ankle (1). If youre unable to walk for a few days, ice and elevation are essential to help your ankle heal. And what happens if you dont? You can actually feel the improvements immediately upon applying the treatments at home. However, after a couple of days of rest, mild ankle exercises or physical therapy might help in quickening your recovery. It's important to remember that the symptoms won't go away overnight, no matter what you do healing a sprained ankle is the same as any other type of injury, which means it takes time. Remember that the U.S. Food and Drug Administration does not strictly regulate the strength, purity or safety of herbs and supplements. While you might be eager to return to your exercise routine as soon as possible, as stated in the previous section, resting is a vital part of recovering from a sprained ankle. Not only will running put an unnecessary strain on your injured ankle, but it will increase blood flow into the region, as well, which can result in blood accumulating in the area. Protect, rest, ice, compression, elevation. If you are not able to apply ice to the area, peppermint, menthol, or camphor essential oils applied topically may also reduce swelling. Well, youre wrong. I never want you to take my word for it. A few grams of freshly cut ginger should be used to make a paste. Limit physical activities that may cause stress to the sprain . These exercises are a good choice, too, especially after the first few days have passed. Hot and cold therapies are widely used to treat musculoskeletal injuries (injuries that affect the bones and muscles). After 2 weeks, most sprains and strains will feel better. Theyre often used to relieve symptoms of headaches, painful periods, sprains and strains, and other causes of long-term pain. Of course, that doesnt mean you should push yourself by all means, give your body some time to heal. Luckily, there are things you can do to speed up your ankle sprain recovery. It may heal on its own with rest, ice, compression and elevation and a gradual return to your normal activities. The acronym stands for the following four terms and you should avoid them like the plaque: I understand that, after an injury, having a hot, relaxing bath sounds like the best thing in the entire world, but trust me, its not. Rest, ice, compression and elev To heal a sprained ankle, it depends on the severity of the sprain. 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