A sprained ankle is one of the most common injuries I see in my OPD. It often occurs during sports or if someone missteps on uneven ground or stairs. Medically, in the case of a sprained ankle, the ligaments that support the ankle are stretched beyond their limits or torn. So, proper care immediately after the injury is crucial to promote healing and prevent further damage.
Based on my observations, I am writing a few points on what you should do and what you should not do when you sprain your ankle.
1. Follow the P.R.I.C.E Protocol
The P.R.I.C.E (Protection, Rest, Ice, Compression, Elevation) method is the gold standard for treating a sprained ankle in the initial stages. It is commonly seen that people prefer hot compressions when they injure their ankles. That should not be done.
- Protection: Protect the injury from further injury with the help of a splint, brace, or crutches.
- Rest: Immediately stop any activity that puts pressure on your ankle. Avoid walking or putting weight on it to prevent further injury.
- Ice: Apply an ice pack or cold compress for 15–20 minutes every 1–2 hours during the first 48 hours.
- Compression: Wrap the ankle with an elastic bandage to minimise swelling, but not too tight.
- Elevation: Keep your ankle elevated above heart level to reduce swelling.
2. Don’t apply heat compressions immediately
While heat can be beneficial later, applying it too soon can increase swelling and inflammation. Stick to ice during the first 48 hours post-injury.
3. You can take pain relievers
Simple anti-inflammatory medicines such as ibuprofen or acetaminophen can help manage pain and reduce inflammation. Always consult your doctor before starting new medicines.
4. Use support to walk
If putting weight on your ankle is painful, use crutches, a walking stick, or an ankle brace for stability.
5. Don’t be in a hurry to get back to normal activities
Even after swelling reduces, avoid rushing into normal routines. Gentle range-of-motion exercises under a doctor’s supervision are recommended.
6. Seek medical help
If you notice severe swelling, bruising, inability to bear weight, or worsening pain, see a doctor immediately to rule out fractures or serious injury.
7. Don’t wrap the ankle too tightly
While compression is important, over-tight wrapping can cut off blood circulation. If toes turn blue, numb, or cold, loosen the wrap.