An ankle sprain is one of the most common injuries, affecting athletes, active individuals, and even those who accidentally twist their ankles. While most sprains heal with time, proper care is essential to avoid complications like chronic pain or instability. Knowing the right do’s and don’ts can speed up recovery and prevent re-injury.
Do’s for Ankle Sprain Recovery
1. Follow the R.I.C.E. Method
- Rest: Avoid putting weight on the injured ankle for the first 24-48 hours.
- Ice: Apply ice packs for 15-20 minutes every 2-3 hours to reduce swelling.
- Compression: Use an elastic bandage to support the ankle and minimize swelling.
- Elevation: Keep the ankle raised above heart level to reduce inflammation.
2. Use Proper Support
- Wear a brace or ankle support to stabilize the joint during movement.
- Consider physiotherapy to strengthen muscles and improve flexibility.
3. Gradual Return to Activity
- Start with gentle range-of-motion exercises once pain subsides.
- Slowly reintroduce walking and light exercises under professional guidance.
4. Pain Management
- Take over-the-counter pain relievers (like ibuprofen) if needed, but consult a doctor first.
- Avoid excessive movement that causes sharp pain.
Don’ts for Ankle Sprain Recovery
1. Avoid Putting Weight Too Soon
- Walking or standing too early can worsen the injury. Use crutches if necessary.
2. Don’t Apply Heat Immediately
- Heat increases blood flow, which can worsen swelling in the first 48 hours. Stick to ice initially.
3. Skip High-Impact Activities
- Running, jumping, or sports should be avoided until fully healed to prevent re-injury.
4. Ignoring Persistent Pain
- If pain, swelling, or instability lasts beyond 2 weeks, consult an orthopedic specialist.
When to See a Doctor?
Seek medical attention if you experience:
- Severe pain and inability to walk
- Numbness or tingling
- No improvement after a few days of home care
Expert Ankle Sprain Treatment in Pune at Orthowin Clinic
If you’re struggling with a persistent ankle sprain, professional care can make a big difference. Dr. Chetan Oswal, a leading orthopedic specialist in Pune, provides advanced ankle sprain treatment at Orthowin Clinic. From accurate diagnosis to personalized rehab plans, he ensures a safe and speedy recovery.