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<\/a><\/p>\nFollow the P.R.I.C.E protocol for sprains<\/h3>\n
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When a sprain occurs remember P.R.I.C.E.<\/strong><\/p>\nP stands for \u201cprotection\u201d \u2014<\/strong> protect your ankle by taking the weight off it.\u00a0 If you are able to move it gently, without excruciating pain, you know it’s not broken, ligaments hadn\u2019t been torn, and that you can continue with the protocol.\u00a0 If you aren\u2019t able to move your ankle gently without severe pain, you should get checked out by a doctor as soon as possible.<\/p>\nR \u2014 Rest.<\/strong> By stopping what you are doing and not placing any pressure on the sprained ankle, you will ensure there isn\u2019t any further damage to the ligaments.<\/p>\nI \u2014 Ice.<\/strong> Apply an ice pack (or ice cubes\/packet of frozen veggies wrapped in a dish towel) to the area for 15-20 minutes every couple of hours.\u00a0 Try doubling up the cryotherapy (cold therapy) with the ice spray and the ice pack, so you can maintain the cold sensation for longer without having to keep the ice pack on your skin for long periods, which can be painful.<\/p>\n![\"sprained](\"\/blog\/wp-content\/uploads\/2020\/12\/icing_ankle-300x169.jpeg\")
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C \u2014 Compress<\/strong> the ankle with two or even three pairs of thick socks, or, if you know how, by wrapping a bandage around the ankle, to further constrict the blood vessels and decrease swelling and provide a degree of support.<\/p>\nIf you have an elastic bandage at home this would be first prize, but it\u2019s important to know how to apply the bandage correctly, so you don\u2019t constrict the circulation too much and cause numbness, tingling or discolouration of the skin. To correctly apply the bandage, place it straight onto the skin, starting a few inches below the ankle injury and ending a few inches above the injury. Wrap in a spiral or figure-eight with medium tension on the bandage.<\/p>\n
E \u2014 Elevate<\/strong> your ankle by lying down and placing a cushion under it.\u00a0 When the ankle is higher than the level of your heart, blood doesn\u2019t pool around the injury, causing more pain and swelling, and increased down-time.<\/p>\nRecovering\u00a0from\u00a0a sprained ankle<\/h3>\n
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Recovery time from an ankle sprain very much depends on the severity of the sprain, and it\u2019s important that you give yourself enough time to fully recover, or you risk ongoing problems. By carrying out the P.R.I.C.E protocol for two or three days immediately following the sprain, you will give your ankle the best possible chance to recover completely.<\/p>\n
It’s important to have the necessary physiotherapy treatment depending on the grade of injury, and only return to train on the ankle once you are pain-free and have full mobility (range of motion) in the ankle.\u00a0If one returns to training too soon you are at risk of re-injuring the ankle which can take the initial sprain from an acute injury to a more chronic condition such as arthritis.\u00a0Patience and perception is key, so listen to and look after your body.<\/p>\n
Type of ankle sprains<\/h3>\n
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Sprains are categorised into 3 groups \u2013 Grades 1-3, so keep reading to understand the symptoms of each and what to expect in terms of recovery.<\/p>\n
With a\u00a0Grade 1\u00a0or\u00a0mild sprain<\/strong>, your ligament has probably just been stretched, and you might have a small tear. \u00a0If you take it easy (which we highly recommend!) within 2 weeks you can expect significant improvement, but you\u2019ll have to wait up to 4 weeks before you can resume sport or exercise. Typically, full mobility is regained after around 4 weeks.<\/p>\nSymptoms of Grade 1 sprain include swelling, soreness, and trouble keeping your balance while walking.<\/p>\n
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With a\u00a0Grade 2 or\u00a0moderate sprain<\/strong>, injuries to the ligaments are more serious and there will typically be a partial ligament tear.\u00a0 It will take around 6-8 weeks before enough scar tissue has formed to properly support your ankle.<\/p>\nSymptoms of Grade 2 sprain include swelling and bruising, moderate pain, and difficulty walking.<\/p>\n
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A grade 3 or severe sprain<\/strong>\u00a0can result in completely torn ligaments or tendons.\u00a0 Surgery may be required to repair the tear, and it will take at least 12 weeks to start healing. \u00a0Expect to wait around 6 months before you can be fully mobile and return to sport and exercise.<\/p>\nSymptoms of Grade 3 sprain include considerable swelling and bruising around your entire foot and ankle. It will be extremely painful and you will be unable to walk without the support of a crutch or a moon boot.<\/p>\n
Whether you sprain your ankle in a rugby match or just through a simple misstep in the garden, don\u2019t underestimate the importance of allowing it to heal properly, even if it takes months.\u00a0 Dealing with an injury can be frustrating, but you are setting yourself up for more trouble if you rush things so be sure to rest and take it slow.<\/p>\n
Find the best prices on first-aid kit essentials online with PriceCheck:<\/strong><\/em><\/p>\n<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Follow these easy steps to properly treat your sprained ankle at home.<\/p>\n","protected":false},"author":21,"featured_media":30262,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"amp_status":"","footnotes":""},"categories":[1552],"tags":[7381,2761,7384,7383,7380,7382,6919],"jetpack_featured_media_url":"\/blog\/wp-content\/uploads\/2020\/12\/injury.jpeg","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/30253"}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=30253"}],"version-history":[{"count":7,"href":"\/blog\/wp-json\/wp\/v2\/posts\/30253\/revisions"}],"predecessor-version":[{"id":30320,"href":"\/blog\/wp-json\/wp\/v2\/posts\/30253\/revisions\/30320"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/30262"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=30253"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=30253"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=30253"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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