Getting Help With Foot Troubles

How To Tell If Your Ankle Is Sprained And How To Treat It

21 June 2018

Ashley Stewart

Sprained ankles are definitely not anything you want to have to deal with, but they can happen at any time, whether it's while out on a jog or simply walking out of the grocery store. Ankle sprains happen for all types of reasons, although one of the biggest contributors is wearing the wrong type of footwear. Footwear such as high heels, flip flops/sandals, or other footwear that doesn't support your feet or ankles properly can all lead to an ankle sprain. Read on for symptoms of a sprained ankle to tell if it is in fact sprained and how it is treated.

Ankle Sprain Symptoms

Ankle sprains can be painful with the pain level being anywhere from slight to severe. A sprain can sometimes feel like a strain or it may feel much worse like a break. A sprain is when the  ligaments around the ankle stretch or even tear. Some of the symptoms may include:

• Swelling around the ankle.
• Pain and/or tenderness.
• Redness or bruising.
• Warm to the touch.

If you have pain leading down the foot it could be a break rather than a sprain. 

Ankle Sprain Treatment

Ankle sprains can take anywhere from a few days to several weeks to heel depending on the severity of the sprain. Some ways to treat the sprain include:

• Taping the ankle can give you extra support and prevent re-injuring it. An ace bandage or even using an ankle brace can be beneficial.
• Use a mild pain reliever such as Ibuprofen to alleviate any pain associated with the sprain.
• Reduce swelling by resting the ankle and elevating it whenever possible. Place an ice pack (wrapped in a towel to prevent ice burn) on the ankle while at rest is another way to help with the pain and reduce the swelling.

To prevent spraining your ankle again doing some stretches can help to strengthen the ligaments in the ankle. Some basic stretches and exercises you can do include:

1. Improve range of motion. Improve the range of motion in your ankle by sitting with your legs out in front of you. Point your toe up towards the ceiling, then point it out and away from the body. Then move it from side to side. Repeat 5 times and then again on the other foot.
2. Towel stretch. Sit with your legs out in front of you. Grab a towel and place it around the arches of your feet. Pull the towel towards you with your toes pointed up towards the ceiling.
3. Standing calf stretch. Stand facing the wall with your arms stretched out reaching for the wall. Place one leg closer to the wall with the knee bent and the other leg slightly behind and the knee straight. Try to stretch the calf as much as possible, then switch legs and repeat.
4. Calf raise. Stand on a stair step or other raised surface, only your toes should be on the step, the heel should be off of the step. Raise your body so you are up on your toes, then lower yourself back to the starting position. Repeat 10 times. Be sure to only do this exercise after your ankle has healed.

If you have sprained your ankle contact a podiatric sports medicine professional for a thorough exam, x-ray if needed, and treatment to heal your ankle quickly.

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