Help! I have sprained my ankle.

Four steps to help manage a sprained ankle

You have been playing sport and have sprained your ankle but don't know what to do next? Follow the steps below and you will maximise your healing and increase your chances of returning to sport faster.

First step

Can you put your weight through your ankle?  Do you have severe pain that isn't reduced by ice or elevation? Did you feel a snap when you rolled your ankle?  Did it swell and bruise immediately? If you answer yes to any of these questions then go immediately to your GP or physiotherapist for assessment.

Second step

Ice.  In the first 48-72 hours following an ankle sprain ice is your best choice for pain relief.  The most effective way of icing an ankle is in an ice bath.  To make an ice bath simply find a bucket that your foot fits into and is deep enough to reach about halfway up your shin. 

Then fill the bucket with cold water about a third of the way and plunge your foot in.  Gradually add trays of ice cubes until you have reached a nice cold temperature.  Keep your foot immersed until it feels numb and then remove.  Repeat as you need to control the pain but no more than every 2 to 4 hours.  If you still need to ice after 48 hours for the pain then see a health professional for assessment.

In the first 48-72 hours, elevation also plays an important role in pain relief.  It is important to walk properly and as frequently as pain allows.  Don't spend all your time resting with your leg elevated.  Use elevation the same way that you use ice - for pain relief.

Step three

Apply a compression bandage by following the video below.

Step four

Early protected weightbearing is an important component of quick recovery from an ankle sprain.  If you are not able to walk painfree with a compression bandage on then it is important to be assessed by a physiotherapist.  If when you walk your ankle is collapsing under you this suggests a significant sprain and possible ligament rupture.  Early assessment is then crucial.

A physiotherapist will be able to firstly confirm that you have sprained your ankle and not fractured any bone in your foot or ankle.  And once this is established either strap your ankle to increase its stability, provide you with a camboot, or prescribed crutches.

By following these four simple steps you will safely manage a severe to mild sprain.  If in doubt, always consult a physiotherapist or your doctor for advice and assessment.