A twisted ankle, also referred to as a sprain, can be quite painful and can interrupt daily activities. Whether you sprained the ankle playing a sport or walking, the correct treatment can get you back on your feet. Taking some time away from the activity and allowing your ankle to heal will help ensure further injury doesn't occur.
Instructions
1. Rest your ankle, but don't take a complete rest. Choose aerobic activities that don't require weight on your ankle, such as swimming, and continue weight training exercises, if possible.
2. Ice the ankle as soon as the sprain occurs. An ice pack should be applied for 15 to 20 minutes every two hours. This needs to be done for the first 48 to 72 hours and will help reduce the swelling and inflammation.
3. Starting from your toes, use an elastic bandage to wrap your ankle. Make sure to wrap the elastic bandage securely enough to compress the ankle but not so tight that the circulation is interrupted. This will help support your ankle.
4. Elevate the ankle so that the swelling is reduced. Ideally, the ankle should be above your heart while lying down. This will encourage gravity to take over and help to drain the fluid from the area.
5. Seek medical attention if the area turns white, the swelling persists or the pain is severe. You should also seek treatment if the sprain doesn't seem to improve in two to three days. Always consult with your doctor with any concerns or questions.
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