Sprained Ankle Treatment

Care and Treatment for a Sprained or Injured Ankle

Warning: You must consult your physician before following these sprained ankle treatment guidelines.

Phase 1: The PRICE of Injury Care

  1. Protection
    1. To prevent further injury to your sprained or injured ankle, you must limit your activities. Let pain be your guide. Wear an ankle brace while you are active.
  2. Rest
    1. Decrease your activity so your ankle has time to start healing.
  3. Ice
    1. You can apply ice to your injured ankle in the following ways.
      1. Ice in a plastic bag (20-25 minutes)
      2. Ice made in a paper cup (8-10 minutes)
      3. Immersion in ice water (20-25 minutes)
    2. You should ice your ankle many times a day with at least 30 minutes between each ice application.
  4. Compression
    1. Compression helps to reduce swelling. Wrap an elastic bandage around the ankle. Loosen if uncomfortable.
  5. Elevation
    1. Elevate the ankle above the level of your heart.

Phase 2: Non Weight-Bearing Exercises

You may start these sprained ankle treatment exercises soon after your injury. You may experience some soreness exercising, but if you have more than mild discomfort, please discontinue the activity or reduce the intensity level until the pain lessens. Exercise your ankle 3-4 times a day, icing before and after you exercise.

  1. Range of Motion: While you are sitting down, bring your toes up as far as possible then point them down as far as possible. Rotate your ankle inward as far as possible the outward as far as possible. Perform for one minute.
  2. Ankle Stretching: Loop a towel around your foot and pull toward you. Hold that stretch for 15 seconds then release. Perform the stretch five times. Reduce the intensity if discomfort is noted.
  3. Towel Sweep: Place a towel on a smooth floor. While sitting in a chair with your ankle placed over the towel, sweep your ankle inward, sliding the towel toward your opposite foot. Then sweep the towel in the opposite direction. You can add weight to the end of the towel to increase the intensity and strengthen your ankle. Perform for 1-2 minutes.

Phase 3: Weight-Bearing Exercises

Perform these sprained ankle treatment exercises while standing and without pain. Progress only if there is no pain. Ice your sprained ankle before and after exercise. All exercises should be done on a flat surface. If indoors, a large room or hallway works best.

  1. Walk in small steps
  2. Walk in large steps
  3. Walk in a “lazy S” pattern

If you are an athlete, progress to these more intense exercises. Wearing an ankle brace is recommended. Progress only if there is no pain. Ice before and after exercise.

  1. Jog straight ahead
  2. Jog in a “lazy S” pattern
  3. Jog in a “sharp Z” pattern
  4. Sprint 10 yards
    1. Start-stop slowly
    2. Start-stop quickly
  5. Perform team drills
    1. Half speed
    2. ¾ speed
    3. Full Speed

Warning: You must consult your physician before following these sprained ankle treatment guidelines.