5 Ways to Ensure Strong Ankle Sprain Recovery

Sprain your ankle? You’re not alone. Acute ankle sprains are one of the most common musculoskeletal injuries, with about two million of them occurring each year in the United States.

At Full Orthopedics Urgent Care, in North Miami Beach, Florida, sprained ankles are one of the more common injuries we see as well. After our team gets your ankle pain under control, you likely have one thing in mind: How quickly can I recover and get back to normal?

Your recovery time depends first on how severe your sprain is. A grade 1 sprain (mild) usually takes about 2-3 weeks to recover, while a grade 3 sprain (severe) can take 6-12 weeks for full recovery. Along the way, though, there are a few things you can do to make the process move as quickly as possible.

Here are five steps we typically recommend to ensure strong ankle sprain recovery.

1. Rest

For 48-72 hours after your injury, you should rest your ankle. Stay off your feet and avoid activities that would cause further swelling, injury, or pain. You may need to use crutches to keep from putting any weight on your ankle. 

After about three days, you should start to move your ankle. Keeping it immobilized longer than this will start to make it more stiff and weak.

2. Ice

You can also use ice to help relieve some of your pain and swelling in those first few days. Use an ice pack or dip your ankle in an ice bath for about 15 minutes every 2-3 hours. Wrap the pack in a cloth to keep it from touching your skin directly. 

If you have diabetes or a vascular disease, check with your doctor first to make sure using ice will be safe for you (decreased sensation can lead to frostbite).

3. Compression

When you sprain your ankle, your body’s inflammatory response will naturally send extra fluid to the area to clear away the damaged cells, but the fluid will cause swelling and discomfort. You may need to compress your ankle with an elastic bandage or brace whenever you get up to use the bathroom or otherwise move around. 

4. Elevation

Elevating your ankle above your heart will help keep additional blood and fluid from going to the area. Focus on this for the first couple of days after your injury; if you can prop your foot up while you sleep at night, that will help reduce some of the swelling.

5. Exercise

After your initial pain and swelling have decreased, it’s time to start moving your ankle to get it back to normal function. Start by making circles with your ankle and drawing the alphabet with your toes in the air. Then move on to heel and toe raises and balancing exercises. 

You’ll want to work on strengthening the muscles surrounding your ankle as well. Seeing a physical therapist can be helpful in your recovery process.

If you’re dealing with an ankle sprain and need medical attention, we’re happy to help at Full Orthopedics Urgent Care. If your need is immediate, feel free to just stop by our office — we take walk-ins. You can also call our office to schedule an appointment or check in online.