What to do with a sprained ankle? 6 helpful tips

A sprained ankle is a problem that many people experience at some point, whether you're active in sports or simply engaged in daily activities. So what exactly should you do if you suffer from a sprained ankle? We'll explain it to you in this article.

How do I know if my ankle is sprained?

Did you fall or twist your ankle (perhaps while hiking) and are you now experiencing discomfort? Then there's a good chance your ankle is sprained or broken. Here's how to recognize a sprained ankle:

Direct pain around the ankle joint, especially during movement or strain;
Swelling of the ankle;
Bruises on or around the ankle;
Feeling of instability, especially when standing;
Yellow spots on the ankle.

If you're experiencing significant discomfort or are unsure, it's best to consult a doctor. If you have a sprained ankle and the pain is getting worse, always see a doctor.

What is the difference between a sprain and a twist?

Although a sprain and a sprain both involve a joint, there's a small difference between the two. A sprained ankle usually refers to a minor injury. The ligaments or tendons are stretched but not torn. With a sprain, this is often the case. This can also make a sprain more painful.

Can you walk with a sprained ankle?

Walking with a sprained ankle is generally not recommended. It's important to take it easy, especially in the first few days. Often, the ankle is so painful that walking is impossible. Ask your doctor for advice if you feel the need to exercise more.

How long does it take to recover from a sprained ankle?

Recovery from a sprained ankle depends on its severity. This is often divided into three grades, each with its own recovery period:

Grade 1, mild sprain: recovery may take 1 to 3 weeks. This is a mild strain or tear, which can heal quickly with rest and proper care.
Grade 2, moderate sprain: recovery may take 3 to 6 weeks. A partial tear is likely present;
Grade 3, severe sprain: Recovery can take 8 weeks or even longer. The ligaments are completely torn. This significantly lengthens the recovery process and may require additional treatments or even surgery.

What is the fastest way to heal a sprained ankle?

A sprained ankle should always be treated properly. With the right treatment, you'll recover faster. However, there are aids that can speed up the recovery process. For example, low-level laser therapy is a helpful treatment for pain and can help accelerate the healing process.

What treatment for a sprained ankle?

1. RICE method

The RICE method is often used for proper recovery from a sprained ankle. The method works as follows:

Rest: Avoid straining to prevent further damage. Use crutches if necessary;
Ice: Apply ice to the sprain every 2-3 hours for the first 48 hours. Do this for 20 minutes at a time to reduce swelling and pain.
Compression: Use compression bandages to minimize swelling;
Elevation: Keep the ankle elevated (above heart level) to reduce swelling.

2. Taping

Taping a sprained ankle is a good way to stabilize it. Use sports tape or medical tape. This will support the ligaments during the recovery process.

3. Exercises

There are specific exercises for a sprained ankle. Start with gentle mobility exercises like ankle rotations once the swelling has subsided. Then you can gradually build up to strength exercises and balance exercises.

4. Bandaging

Bandaging a sprained ankle is effective for reducing swelling and improving stability. Use an elastic bandage to wrap the ankle, starting at the toes and working your way up to the calf. Make sure the bandage is snug enough but doesn't restrict blood circulation.

5. Cooling

It's good to ice a sprained ankle to reduce pain and swelling. Use an ice pack or an ice bag wrapped in a cloth. Keep the ice on the area for about 20 minutes at a time.

6. Red light therapy

Another treatment for a sprained ankle is red light therapy. This form of light therapy can improve blood flow, accelerate cell regeneration, and reduce inflammation. This can potentially speed up the recovery process. Learn how to use red light therapy for a sprained ankle here.

A sprained ankle and red light therapy

Red light therapy, also known as low-level laser therapy, can be effective for a sprained ankle or other sprained body part. The red laser light penetrates deeply into the tissues without heating. This provides several beneficial effects:

• Cellular healing;

• Reduction of inflammation;

• Improved blood circulation;

• Pain relief.

These properties make red light therapy an effective treatment for various causes of the complaint. It is a safe treatment method with few to no side effects.

We've already helped many people reduce or prevent pain, complaints, and various conditions. View all experiences with ankle pain and other experiences with our PowerCure low-level laser.

Experiences

Red light therapy and science

The use of low-level laser therapy, also known as red light therapy, has been scientifically proven. This therapy uses laser devices with a specific frequency of low-power light energy. This light interacts with the tissues in your body, reducing pain, swelling, inflammation, and various conditions.

What can PowerCure laser therapy do for your sprain?

The PowerCure laser is an effective treatment for pain, inflammation, conditions, injuries, and more. It's also a useful treatment for sprains. Just a few minutes of laser therapy daily can reduce pain and symptoms. View our treatment protocol for sprains here.

Sprain treatment protocol

Want to learn more about the PowerCure (Pro) laser and what it can help you with? Then take a look here.

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