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What is an ankle sprain?
An ankle sprain is a common injury usually caused when the ankle is forced to bend more than normal. This stretches and weakens the ligaments and soft tissues that hold the ankle and foot bones in place.
What are the symptoms?
- Mild ache to sudden pain
- Swelling
- Bruising
- Inability to move the ankle normally
What is the treatment?
The first treatment is to calm the inflammation and control the swelling and pain.
Rest - This will help prevent further injury and allow the healing process to begin. In the first few days reduce the amount of walking you do and gently exercise your ankle regularly to prevent stiffness. Avoid forceful and strenuous exercise such as running and jumping until you can walk without it causing you any pain.
Ice – Ice can help reduce the swelling and reduce pain. Make an ice pack by wrapping a small bag of frozen peas (which you can then re-freeze and reuse several times) in a tea towel. Put the ice pack over your injured ankle for 10 minutes every 2 hours for the first couple of days after the injury.
Painkillers - Painkillers such as Paracetamol are useful to ease pain. It is best to take Paracetamol regularly, for a few days or so, rather than every now and then. An adult dose is two 500 mg tablets, four times a day with a maximum dose of 8 tablets within a 24-hour period. Do not take any other product containing Paracetamol. Anti- inflammatory painkillers can be used in addition if pain is severe. These relieve pain and may also limit inflammation and swelling. You can buy Ibuprofen at Pharmacies without a prescription.
Elevation - Keeping your injured ankle raised above the level of your hips for the first few days after injury. This helps to decrease the swelling and pain. We no longer offer compression bandages for sprains, because they appear to have no beneficial effect on how quickly or fully you recover. Some people may find them comforting to use on sprained limbs and can be purchased at most pharmacies should you wish to use them.
The use of heat within the first 48 hours after injury is not recommended.
How long will it last?
Healing of the ligaments normally takes about six weeks although everyone recovers from injuries at different rates. Healing time is related to how severe your injury is and any other medical problems you might have. As healing starts to take place, you should do a number of exercises to improve the flexibility and strength. This in turn will help reduce the risk of further sprains.
Exercises
Movement should replace rest. For most minor sprains this will simply mean starting to use it more freely. Don't do anything that causes too much pain but gently get the joint moving again. The aim is to make sure the joint moves around in all directions and does not become stiff. Early weight bearing has been shown to help sprained ankles to heal more quickly. This is why most people with an acute ankle sprain will not be given crutches. Always try to walk normally with your heel striking the floor first, then rocking forward on your foot and pushing off with your toes.
- Circle your foot in a clockwise direction.
- Circle your foot in an anticlockwise direction.
- Pull your toes up towards your shin.
- Push your foot downwards, as though you were pressing down the accelerator pedal in a car.
Do each of these exercises 10 times. Repeat this set of exercises two or three times a day.
If you are concerned you can get advice from your GP or 111 or https://111.nhs.uk/
Contact us
If you have any queries relating to this information, please contact the Emergency department (ED) service.
About this information
Service:
Emergency department (ED)
Reference:
A/003
Approval date:
1 July 2021
Review date:
1 July 2023
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Important note
This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.