How To Treat A Sprained Ankle?

Feet Mia Garnsey

Exercise

Exercise offers similar benefits to stretching but is slightly more taxing. It is best to start exercising when your ankle feels good enough to handle it. This helps keep the muscles be in good health.

There are several exercises you can perform. According to the AAFP, these simple exercises can help strengthen your ankle: [8]

Alternate which foot you balance on every 30 to 60 seconds so both ankles have similar strengths
Stand on a low platform with the front half of both feet. Your heels should not be on the platform but suspended backward over the edge. Gently lower the heels below your toes for a few seconds then raise them above the level of your toes. Do this repeatedly for 10 to 15 minutes every day.

Conclusion

You can often treat a sprained ankle at home by yourself if the injury is mild. If your symptoms do not improve after treatment for a few days, the damage might be more severe than you think. It is advisable to see a doctor as soon as you can. You should also see a doctor immediately after injury if there is bleeding, severe pain, and swelling, you cannot walk on it, or the ankle might be dislocated or deformed.

Reference:

[1] https://www.nhs.uk/conditions/sprains-and-strains/

[2] https://www.aafp.org/afp/2012/0615/p1170-s1.pdf

[3] https://www.nata.org/sites/default/files/ankle-sprains.pdf

[4] https://www.medicalnewstoday.com/articles/327169#tips-to-aid-healing

[5] https://www.medicalnewstoday.com/articles/327169#tips-to-aid-healing

[6] https://www.sportsmedicineoregon.com/sports-medicine-recovery-journal/when-to-use-ice-or-heat-how-to-treat-sprains.php

[7] https://www.medicalnewstoday.com/articles/327169#tips-to-aid-healing

[8] https://www.aafp.org/afp/2012/0615/p1170-s1.pdf

Mia Garnsey July 22, 2021

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