David Crawford shares tips on how to heal a sprained ankle

According to sports medicine doctor David Crawford, sprained ankles are a common injury. They happen when your ankle rolls in our out suddenly, and the abrupt movement causes the ankle joint to move out of place. An inward roll is called an eversion sprain and affects the ligaments and tendons along the inner part of the ankle, while an outward roll is called an inversion sprain and affects the outside ankle ligaments. Your ligaments connect the bones of the ankle to the bones of the leg, and both sprains cause the ankle’s ligaments to stretch and in severe cases, tear, resulting in varying degrees of pain and swelling.

If you experience extreme pain, severe swelling, your ankle takes on an odd shape, you are unable to walk more than a few steps, and experience limited range of motion, you should see a doctor as soon as possible. Mild sprains can be treated at home using the RICE method (rest, ice, compression, elevation), but it is still recommended that you see a doctor as soon as you are able to for a thorough evaluation of your case and so that you are given the proper treatment plan. You may also try the PRICE, wherein the P stands for protection, or protecting your injured limb together with resting, icing, compression, and elevation. This means protecting or keeping the injured area as still as possible in the first moments and hours of the injury to prevent further damage.

Mild exercise may help speed recovery after resting for one or two days. It is good for blood flow and may help speed up healing. Gentle strengthening exercises for the muscles in your calf and ankle may help improve balance and stability, thus reducing your risk of getting injured again. However, David Crawford also suggests immobilizing a sprained ankle with a brace for up to 10 days and no more than four weeks may reduce swelling and pain. It is strongly recommended that you discuss your options with your doctor as the treatment varies depending on your symptoms.