When you experience an ankle sprain, it can sometimes feel like all the hard work you’ve been doing is going to be for not. But, take heart – recovering quickly and fully from an ankle sprain is possible. However, it’s important to take steps towards recovery as soon as you can. Often just after sprain the ankle will swell. If you have some ice on hand, you can use it to help keep swelling down. Apply ice for 5-10 minutes on, then 5-10 minutes off. You can repeat this process a few times in a row, a few times per day as needed. Don’t use ice too often or for too long, since too much cooling can damage the ankle skin and muscle tissue. Also, make sure you don’t apply ice directly. Wrapping the ice in cloth will prevent too much cooling.
Ice is often prescribed along with rest, compression and elevation. The main goal is to limit swelling, which can slow the recovery process. While ice and rest may work for mild injuries, often when an ankle joint is more severely damaged, this approach takes a long time.
For a full recovery, you need to accomplish the following:
- Increase circulation to your sprained ankle. More energy and blood flow means faster recovery.
- Eliminating toxins is essential for a full recovery.
- Reduce ankle swelling. Whether you see it or not, internal and external swelling is the root of your pain and needs to be alleviated.
As the circulation to your ankle improves and you feel you are on the road to recovery, we also recommend that you begin lightly using the injured ankle joint. Don’t stress it too much, but a little stretching and strengthening will help reduce swelling and also help break down scar tissue and ensure proper ligament regeneration.