How to Care for an Ankle Sprain or Strain

Ankle sprains and strains are the result of the ligament connecting the anklebone and foot being torn or stretch. These sprains and strains are most common among athletes and runners, but can occur within our daily activites as well. With proper maintenance and care, minor sprains and strains can be healed at home.

Difficulty: Easy

Instructions

Things You'll Need:

• cold pack
• elastic bandage

1. 
    
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   As soon as the injury occurs, apply cold pack for at least 20 minutes to the ankle, then take off for 10 minutes, reapply again for 20 minutes. The ice pack will help minimize swelling and reduce pain.

2. 
    
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   Wrap the injured ankle in an elastic bandage to reduce swelling and provide support.

3. 
    
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   Keep the injured ankle elevated above heart level whenever possible for at least two to three hours a day.

4. 
    
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   Try to keep off injured ankle for a day or two for proper healing and to prevent reinjury. Continue resting until you are able to comfortably put weight on ankle.

Tips & Warnings

• A doctor visit should be made if no weight can be applied to injured ankle.