Sprained Ankle

An injury that happens when you roll, twist, or turn your ankle in an awkward way.

This stretches or tears ligaments, which hold your ankle bones together.

What is a sprained ankle?

self-treatment

RICE method (rest, ice, compression, and elevation)
- Rest your ankle!
- ice it every 20 minutes!
- you can put bandages and put it on a higher surface to help aswell!

Exercises to prevent injuries!

besides being more careful, you can also practice stretching.

Standing Calf Raises

• Stand on the edge of stairs/steps

• Keep your feet hip-width apart

• Raise your heels

• Pause at the top (~1-2 seconds)

• Slowly Lower your heels below the step

Ankle Circles

• Lift one foot slightly off the ground

• Trace large, slow circles with your big toe for 10 circles

• Switch directions for another 10 circles

• Alternate ankles

• Repeat 2-3 times daily

Single Leg Balance

• Stand on one leg

• Maintain balance (15-20 seconds)

• Alternate legs

• Repeat 2-3 times daily

Common Questions

What are the typical signs and symptoms?
Common symptoms include swelling, bruising, pain when putting weight on the foot, tenderness to the touch, and limited range of motion.

How long does it take to heal?
Mild sprains can take a few days to a couple of weeks to heal, while more severe sprains can take several weeks or even months to heal.

When should I see a doctor?
You should seek medical attention if you heard a popping sound, experience severe pain and swelling, cannot walk on the ankle at all, or if the pain doesn't start improving after a few days.

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