A sprained ankle is basically an injury that involves twisting, turning or rolling the ankle in an uncomfortable manner. This can cause stretching or tearing of the durable bands of tissue or ligaments that function in supporting the ankle bones. The ligaments help in stabilizing the joints and prevent excessive movement. A sprained ankle typically occurs when the ligaments are forcefully moved beyond their normal range of motion. Take note that a sprained ankle involves injuries to the ligaments that are positioned on the exterior side of the ankle.
Symptoms of a sprained ankle
- Swelling and bruising of the affected area
- Pain when bearing weight on the affected area
- Limited range of motion
Causes of a sprained ankle
- Landing in an awkward position on the foot after jumping or pivoting
- Walking or exercising on an uneven surface
- A fall that causes the ankle to twist
A sprained ankle that is not properly treated and engaging immediately in activities too soon after being injured or spraining the ankle repeatedly can cause the following complications such as the following:
- Early development of arthritis in the joint
- Chronic pain
- Lingering instability of the ankle joint
Treatment and home remedies of a sprained ankle
- First thing to do when there is a sprain is to immobilize the foot, allow the individual to sit and elevate the leg higher than the body.
- Apply a cold compress to help minimize the swelling caused by the ankle sprain.
- Apply an ice pack on the affected foot for 15-20 minutes for several times a day or soaking the foot in cold water. If swelling and pain still persists or gets worse, seek medical help immediately.
- Massage gently the affected ankle using coconut oil and garlic oil in order to minimize pain and swelling.
- Cut onions into pieces and wrap them on the affected area in order to provide relief from pain and swelling.
- Apply camphor and sunflower oil to the sprained area can help minimize swelling.
- Avoid putting pressure to the sprained foot for a few days since this can cause damage or cause further strain on the damaged ligaments.
- Homeopathic treatment such as rhus tox, arnica, ruta and hypericum are also useful in treating a sprained ankle.
- Protect the affected ankle by using a wrap, brace or splint in order to immobilize the affected part.
- Compress the ankle using an Ace wrap if it is elevated and wear shoes instead of slippers for better support.
Helpful tips in order to prevent a sprained ankle
- Be careful when running, walking or working in an uneven surface.
- Perform proper warming up exercises before doing exercises or playing sports
- Avoid wearing high-heeled shoes
- Avoid playing sports or activities if the body is not conditioned well.
- Maintain good muscle strength and flexibility such as stability training and balance exercises.
- Wear proper shoes that fits well and suitable for the activity