how to heal a sprained ankle fast in 2 days

method, the mainstay of many athletes around the globe, including runners like yourself. Here’s another acronym for you (I promise this is the last one for today): H.A.R.M. The answer couldn’t be more simple - rest. Given the fact that a sprained ankle might take up to 12 weeks to heal (depending on the severity of the injury, of course), you’re probably left wondering if there’s anything you can do to speed up the process. So, my fifth tip on how to heal a sprained ankle faster will focus on specific food groups that are known to reduce swelling, as well as support and speed up healing of the damaged tissues. ​Privacy Policy & Disclaimer, Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window). Learn more about a…, Swollen ankles, or edema, are a common symptom of a variety of conditions. Grade 1 Injury In a grade 1 ligament injury, the ligaments in the ankle are overstretched. Then, elevate the heels above the toes. A sprained ankle is an injury to one or more ligaments in the ankle. Anyone who thinks that they have sprained an ankle should receive first aid. Take Advil, Aleve, or Motrin, according to directions on the packaging to relieve inflammation. Look at it this way: now you have an excellent excuse to eat as many strawberries as your heart desires. According to a popular myth, a doctor can do nothing to treat a sprain. © 2020 Empower Your Run LLC. Broken toes and sprained toes share many causes and symptoms. Not only are these strengthening exercises important in healing a sprained ankle faster, but they can prevent any future injuries, as well. Learn more about the causes of swollen ankles, including lymphedema…, Signs of a sprained ankle include pain and swelling. Compression – The third letter of the R.I.C.E. They have to have time to heal properly. Because, even though it does feel soothing, heat dilates blood vessels, which only increases swelling. *Amazon and the Amazon logo are trademarks of Amazon.com, Inc., or its affiliates. Stretching keeps the muscles strong and limber. They will also ask about the person’s lifestyle, including any sports. However, the American College of Foot and Ankle Surgeons recommend that anyone who suspects that they have a sprain see a doctor. Loop an elastic exercise band under the foot for gentle resistance. But since we’re here today to help you learn how to heal a sprained ankle faster, consider laying off of alcohol during the initial healing stages. How To Heal A Sprained Ankle Faster: Things To Do & Things To Avoid, Tip #4: Fully Restore Your Ankle’s Strength And Flexibility, Tip #5: What You Eat During Your Recovery Matters, Too, Final Thoughts On How To Heal A Sprained Ankle Faster, vitamin C plays a prominent role in the formation of collagen, frankincense essential oil will still have some marvelous healing properties. Massage – Massages are another thing you should avoid after spraining your ankle – at least during the first few days following the injury. Then, gradually build up to longer distances as the ankle begins to heal. Propping your leg up using pillows is a simple, yet effective way to combat fluid retention in the injured tissue, so that the area around the sprained ankle doesn’t swell too much. The pain and swelling that immediately follow an ankle sprain may be severe. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated. acronym stands for compression – applying pressure to the injured ankle and the surrounding area using an elastic bandage. A sprained ankle is an injury to the ligaments that stabilize the ankle. If the injury is particularly severe or painful, a person should seek advice from a qualified massage therapist. Particularly serious sprains can require surgery, physical therapy, and other long-term treatments. Some people find that massaging the bottom of the foot or heel provides relief. What helps a sprained ankle heal faster? Here’s a list of some of the best anti-inflammatory foods that will aid your recovery: Proteins, Including Collagen – First and foremost, you're going to need protein – lots and lots of it – so chicken and fish should be at the top of your menu lists. As such, it should be a part of your "recovery diet.". You're outside, following your typical exercise routine, when suddenly – you twist your ankle. The idea behind this claim is very straightforward: Your body will need specific nutrients to keep your joints, muscles, and ligaments healthy and firm. Physical therapy may especially benefit anyone who experiences long-term pain following a serious sprain and anyone with a history of similar injuries. However, it is important to avoid overextending the ankle or moving it in any direction that hurts. Bonus Tip: Although it’s not oil, I thought I should mention Epsom salt here anyway. Strengthening Exercises – The next step towards the recovery is making your joint and the muscles around it strong again. They found that, while doctors commonly recommend applying ice, there is limited evidence to support its effectiveness. Of course, that doesn’t mean you should push yourself – by all means, give your body some time to heal. method, I'll explain the vital steps below: Rest – So, you sprained your ankle. Ankle Sprain Healing Timeline The recovery time of an ankle sprain is dependent on the severity of the injury. Sit in a comfortable position, with the ankle elevated to reduce swelling. However, severe sprains that completely sever the ligament may require months of healing and possibly surgery. Keep in mind that the best how to heal a sprained ankle fast tip is to let it heal slowly. Exercise can restore strength and balance, while preventing the muscles in the area from weakening. If the pain is mild and a person prefers home treatment, they can wait a day or two. Even something as simple as single-leg standing can have a massive impact on your recovery. Not only will running put an unnecessary strain on your injured ankle, but it will increase blood flow into the region, as well, which can result in blood accumulating in the area. It is true that sprains do not usually require casts and often heal on their own. So, start moving – every day, as much as you can, without pushing yourself too hard, of course. ... wait 1–2 days, then try again. Hi, OK Yesterday I sprained/twisted my ankle, and I have a netball game on Saturday. Just elevate your ankle and let gravity do the rest. Also, a doctor can assess the severity of the sprain. Move the ankle clockwise, then counterclockwise. Do not ignore the pain of an ankle sprain or assume that there is nothing a doctor can do. Of course, how you do this is equally as important – while the bandage should feel snug, it should by no means feel uncomfortably tight. How can I be up to top condition? This can make it impossible for a person to put any weight on the joint.

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