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  • Writer's pictureFoot & Ankle Specialists of Az

Sprained Ankle Home Recovery Guide

Updated: Feb 14

Everything you need to know about a sprained ankle and the care you should be doing to maximize recovery. Scroll down to learn more!

black and white photo with red ankle pain person grabbing ankle

Sprained ankles can be a major pain! Aside from the discomfort, the limited mobility and struggle of day-to-day tasks can feel impossible. Today we'll breakdown the best recovery strategies that you can do for yourself at home.

The Rice Method For Recovery

The R.I.C.E method has been used for decades as one of the most effective treatments for soft tissue injuries like strains and sprains.

R is for Rest

Rest is the first and arguably most important part of R.I.C.E. Depending on the type of sprain, you may be able to put weight on your foot or you might need an ankle brace for extra stabilization. Try to limit putting weight on your foot as much as possible, because resting the ankle gives your body a chance to start healing and repairing the soft tissue.

I is for Ice

Icing your sprain regularly can reduce swelling and ease pain. Avoid icing your foot for longer than 20 minutes at a time. Do not apply ice directly to skin, place ice in a bag and then wrap in a thin cloth like a pillowcase or dish towel to prevent any chance of frostbite from occurring.

C is for Compression

Compression serves two purposes. The first is to prevent your ankle from moving around during the healing process. The second benefit to compression is how it controls the swelling in your ankle. You can use a compression wrap or a similar type of bandage to secure your ankle. Do not sleep with a compression wrap on, stick to day time use so you can adjust as needed and ensure proper blood flow to your feet and ankles.

E is for Elevate

Lastly, elevate your ankle after a sprain by resting it above your waist or heart. Elevation also helps reduce swelling and pain, along with promoting healing and flexibility long term as your ankle goes through the healing process.

Home care is extremely important after any injury, and even when going to a podiatrists office for treatment, they may recommend certain at home exercises, stretches or activities to avoid as you heal your ankle.

Most ankle sprains will heal on their own, but if you feel frustrated at your lack of progress, or pesky pain that won't go away, the team at Foot & Ankle Specialists of AZ is here for you. Don't hesitate to contact us today to get your feet and ankles back up and running! Foot & Ankle Specialists of Arizona has over 5 valley locations and a team of amazing doctors and staff to answer any questions you may have along the way! Contact us today!


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