How best to manage your ankle sprain.

A sprained ankle is a common injury that can happen to anyone, whether you’re playing sports, walking on uneven ground, or simply taking a misstep. While most ankle sprains heal with proper care, knowing what to do immediately after the injury can make a significant difference in your recovery time. Here’s a step-by-step guide on what to do if you’ve sprained your ankle.

Recognise the Symptoms

A sprained ankle occurs when the ligaments that support the joint are stretched or torn. Symptoms can range from mild to severe, and they often include:

• Pain, especially when bearing weight on the injured foot

• Swelling and bruising

• Limited range of motion

• Tenderness around the ankle

• Instability or a feeling that the ankle may give way

If you suspect you’ve sprained your ankle, it’s important to take immediate action.

Follow the P.O.L.I.C.E Method

The P.O.L.I.C.E method (Protection, Optimal Loading, Ice, Compression, Elevation) is a modern approach for managing a sprained ankle:

1. Protection: Avoid activities that may worsen the injury. Use braces or crutches if necessary to shield the ankle from further damage.

2. Optimal Loading: Begin gentle, controlled movements as soon as they are tolerable. This helps maintain mobility and promotes healing. Gradually increase the load as pain allows.

3. Ice: Apply an ice pack to the ankle for 15-20 minutes every 2-3 hours for the first 48 hours. This helps reduce swelling and numb the pain.

4. Compression: Wrap the ankle with an elastic bandage to minimize swelling and provide support. Be careful not to wrap it too tightly, as this can impede circulation.

5. Elevation: Keep your ankle elevated above the level of your heart as much as possible. This helps reduce swelling by allowing fluid to drain away from the injury.

When to Seek Medical Attention

While many ankle sprains can be managed at home, some cases require professional care. Seek medical attention if:

• You hear a popping sound at the time of the injury

• The pain is severe and doesn’t improve with rest

• The ankle appears deformed or unstable

• You can’t bear any weight on the ankle

• There is numbness or tingling in the foot

A healthcare provider may recommend imaging tests, such as an X-ray, to rule out fractures and determine the severity of the sprain.

If you need help with diagnosis or how to rehab and return to your sport, then get in contact with us.