A sprain is a common joint injury caused by a ligament being stretched beyond its capacity. Symptoms of such injuries include swelling, bruising, pain and reduced mobility in the affected area. Sprains can be caused by anything from taking a misplaced step to playing a sport and transferring weight incorrectly. Most of us at one time or another has suffered from a sprained ankle and understand just how painful this type of injury can be.
Although some sprains may require medical attention, the vast majority simply require time and some basic treatment at home to heal them completely.
Whether sleeping or lying on a couch, place pillows or folded blankets under the sprained ankle. Elevation will reduce swelling and pain, with the added benefit of expediting the healing process. Try to keep your ankle up so that the blood flow is restricted and the swelling can reduce. This will also help provide some nice relief from the pain in your ankle.
The most important thing to do with a sprained ankle is to secure it in position with a brace, splint or tensor bandage and keep your weight off of it whenever possible. You will want to make sure that you restrict the movements of the area that has been sprained.
Ice is your friend when dealing with sprains. Ice the area using an ice pack or bag of frozen vegetables. The ideal ratio for icing is 10 minutes on the sprain and 5-10 minutes of depending on how comfortable you feel. Try to keep on the sprained ankle for just enough time to allow it to cool the area and hopefully reduce the swelling. The cool temperature will also significantly reduce the pain in that area of the body. If the ice melts then apply some more as soon as possible.
Use a tensor bandage to wrap the sprained ankle firmly. Although the bandage should be tight, it should never cause discomfort. Make sure that you take your time while applying a tensor bandage as it can take a few attempts to get it done right.
You should try to rest as often as possible, allowing you to keep your weight off of your ankle. This will allow your injury to rest and heal at a rapid rate.
This suggestion most definitely includes sleep, as this is the time the body heals itself. Lay down on your bed or sofa and take a nice nap. This will help reduce the pain that you might be feeling from your ankle.