How do I treat my sprained ankle?
There are several things you should do to help your ankle heal:
Gently stretch the ankle in all directions while you are sitting down. Do this at least three times per day.
Walking will make the ankle heal faster and stronger. If you can put weight on your ankle, try walking around the house or a longer distance, if pain allows.
Put ice or cold packs on the ankle for 10 to 20 minutes. Do this every two hours while you are awake, until the swelling is gone.
Wear a brace
If your doctor gives you a brace or air cast, wear it for four weeks when you are walking.
Take medicine, if needed
If you need medicine to help with the pain, there are several over-the-counter options, such as acetaminophen (one brand: Tylenol), ibuprofen (one brand: Motrin), or aspirin. Ask your doctor how much medicine you should be taking.
After your ankle heals, you should exercise to prevent future sprains. Try doing these exercises for 10 to 15 minutes every other day:
Balance on one leg for 30 to 60 seconds
Balance on one leg and play catch with a partner
Move your ankle in all directions against an elastic band
Stand with one foot forward, then jump and land with the other foot forward
Stand with your toes on a low step, drop your heels down, and then raise them up
Squat down, then jump up and land softly
Where can I get more information?
AAFP's Patient Education Resource