After Care for an Ankle Sprain

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Basketball If you injur your ankle (or wrist) while playing in Hoopfest stop by any first aide tent and follow these simple steps to speed recovery and limit re-injury. Just remember to use the R.I.C.E. principles:

R: Rest the area by limiting weight bearing for 24 to 48 hours. If you can’t walk without pain then crutches may be required.

I: Apply ice to the area for 20 min as soon as possible. Repeat every 1 to 2 hours while awake for the first 24-48 hours. Do not ice longer than 20 min at one time.

C: Apply a compression bandage to help limit swelling in the ankle and foot. Always start distal (below the ankle) and wrap toward the knee. The wrap should be snug but not uncomfortably tight or cause color or sensation changes in the toes. Do not wear the compression bandage to bed.

E: Try to keep the ankle higher than your heart by resting the leg on several pillows or an over turned laundry basket. Keeping your foot down allows the swelling to stay in and around your ankle which increases pain and slows recovery.

To learn how to prevent ankle sprains, click here.

Gale Anderson, PT, Board Certified Orthopaedic Clinical Specialist, Fellow of the American Academy of Orthopaedic Manual Physical Therapists
Therapeutic Associates Mount Spokane Physical Therapy