Treating your Sprained Ankle
- Rest your ankle by not walking on it. Limit weight bearing.
- Ice it to keep down the swelling.
- Compression can help control swelling as well as immobilize and support your injury.
- Elevate the foot by reclining and propping it up above the waist or heart as needed.
Simply so, how do you know when you dislocate your ankle?
With your ankle injury, you may have symptoms such as:
- Immediate, severe pain.
- Swelling and bruising.
- Tenderness to the touch.
- Inability to put weight on your foot.
- Difficulty moving your ankle.
- A deformed look to your ankle.
- A bone that pokes through your skin.
Why does my ankle pop so much?
The 4 most common reasons your ankle might snap or pop include: Ankle Instability due to a chronic ligament injury. A tendon snapping over the bones – usually the Peroneal Tendons. OCD or Osteochondritis Dessicans: A loose piece of bone is formed in the ankle.
There is no specific time frame that sprained ankle recover. While we do know that the ligaments themselves will take at least six weeks to heal, your muscle strength, the range of motion, proprioception and return to function can vary considerably. Here are some general guidelines.
Torn Ankle Ligaments. A sprain can be a stretch, tear or complete rupture of one or more of the ligaments that hold the bones of the ankle joint together. Sprains are classified according to the severity of the ligament tear.
If you can put weight on your foot and walk immediately after having twisted your ankle, it's very unlikely that you have broken anything. If the ligaments have only been slightly stretched, you can usually move your foot normally again after a few days. But even minor ankle sprains can be painful.
It usually takes 5 to 14 days to recover from a grade one ankle sprain. This is when slight stretching and damage occurs to the ligaments. With a grade one sprain, there is slight instability, pain, swelling, joint stiffness and trouble walking. Grade two sprains can take 4 to 6 weeks to heal.
Pull the bandage diagonally from the bottom of the toes across the foot's top and circle it around the ankle. The wrap should be snug but should not cut off circulation to the foot. Check your toes. If they become purplish or blue, cool to the touch, or numb or tingly, the wrap is too tight and should be loosened.
This means that one or more of the bones that make up the ankle joint are broken. A fractured ankle can range from a simple break in one bone, which may not stop you from walking, to several fractures, which forces your ankle out of place and may require that you not put weight on it for a few months.
Symptoms of a broken ankle include:
- Immediate and severe pain.
- Tenderness when touched.
- Inability to put any weight on the injured foot.
- Deformity, particularly if there is a dislocation as well as a fracture.
You may have a sprained ankle if you notice the following symptoms in the ankle:
- inability to put weight on the affected ankle.
- skin discoloration.
There is no evidence that suggests that ankle bracing weakens the ankle. Our ankle braces are not engineered to be so restrictive that the ankle cannot function on it's own. You can still injure your ankle while wearing braces, but the injury will be far less serious than if you did not have a brace on.
In regard to return to sport, Grade l sprains typically take 2-4 weeks or more to regain full mobility and for swelling to fully resolve, whereas Grade II sprains, being a little more severe, make take more like 6-8 weeks. A grade III sprain or avulsion fraction recovery time depends on several factors.
In more severe sprains, you may hear and/or feel something tear, along with a pop or snap. You will probably have extreme pain at first and will not be able to walk or even put weight on your foot. Usually, the more pain and swelling you have, the more severe your ankle sprain is and the longer it will take to heal.
If you have a broken ankle or broken foot, you may experience some of the following signs and symptoms:
- Immediate, throbbing pain.
- Pain that increases with activity and decreases with rest.
- Difficulty in walking or bearing weight.
To strengthen the muscles in your lower leg and foot, you should also try these exercises:
- Standing calf raises: Lift yourself up on your toes for 15 reps.
- Heel walks: Lift the front of your foot off the floor.
- Hand-Foot War: Put your right hand against the outside of your right foot.
The cold can damage your nerves if you leave ice in place too long. You should only use ice for up to 20 minutes at a time. If your skin feels numb, it's time to remove the ice. Use ice treatments every 2 to 4 hours for the first 3 days after your injury.
Also consider the following remedies to help correct your supination, stabilize your feet, and reduce pain.
- Use deep heel cups.
- Use orthotics and insoles.
- Replace worn shoes diligently.
- Use lateral heel wedges—inserts that stabilize your heel to keep your foot from rolling in or out.
If it is painful to put weight on your foot, your provider may give you a splint or crutches to use while your foot heals. Most minor-to-moderate injuries will heal within 2 to 4 weeks. More severe injuries, such as injuries that need a cast or splint, will need a longer time to heal, up to 6 to 8 weeks.
To reduce the swelling from a foot or ankle injury, rest to avoid walking on the injured ankle or foot, use ice packs, wrap the foot or ankle with compression bandage, and elevate the foot on a stool or pillow. If swelling and pain is severe or doesn't improve with home treatment, see your doctor.
Your doctor will grade your sprain accordingly: Grade I is stretching or slight tearing of the ligament with mild tenderness, swelling, and stiffness. The ankle feels stable, and it is usually possible to walk with minimal pain. Grade II is a larger but incomplete tear with moderate pain, swelling, and bruising.
It takes at least 6 weeks for the broken bones to heal. It may take longer for the involved ligaments and tendons to heal. As mentioned above, your doctor will most likely monitor the bone healing with repeated x-rays. This is typically done more often during the first 6 weeks if surgery is not chosen.
Three ligaments on the outside of the ankle that make up the lateral ligament complex, as follows:
- The anterior talofibular ligament (ATFL), which connects the front of the talus bone to the fibula, or shin bone.
- The calcaneofibular ligament (CFL), which connects the calcaneus, or heel bone, to the fibula.