If you’ve sprained your ankle, there’s a six-fold increase in the chance of re-injury in the next six months, says Dr. Catherine Rainbow, a Carolinas HealthCare System sports medicine expert. Don’t like those odds? Minimize your risk of re-injury by following these tips.
A sprain is a stretched or partially torn ligament. The ankle is the most common spot of a sprain. Signs include pain or tenderness, swelling, bruising, numbness of the foot, inability to walk or bear weight on the joint and stiffness.
At the time of your injury, Rainbow says, use a stretchable bandage to compress the ankle and elevate it.
Ice the ankle daily for 15-20 minutes every two to three hours until swelling decreases. Take an over-the-counter anti-inflammatory medication to help with pain and swelling, as needed.
When your ankle is feeling better, try drawing the ABCs in the air with your big toe and work to bear your full weight on the injured ankle. Always seek medical attention for X-rays if you cannot bear weight on the hurt ankle (limping is OK), and if you see significant swelling and bruising. With an X-ray, your doctor can make sure the ankle is not fractured or broken.
During your recovery, you should:
Do ankle exercises once the pain and swelling have improved – calf raises, heel drops, standing on one foot – to strengthen the injured area. A doctor or a physical therapist can design an ankle exercise program specific to your injury. Making the muscles surrounding the joint stronger is key to prevention.
Wear an ankle brace or get taped by an athletic trainer, if possible. You should wear a brace for the next four to six weeks during athletic activity until the ankle strength has returned to normal.
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Dr. Catherine Rainbow is a sports medicine physician at Carolinas HealthCare System’s Sports Medicine & Injury Care. She is also one of the official sports providers of the Charlotte Hounds professional lacrosse team. To schedule an appointment with a board-certified physician at one of their eight Sports Medicine & Injury Care locations, call 704-863-HURT or visit carolinashealthcare.org/sportscare. Nex-day appointment scheduling is available.
