A sprained ankle; sometimes referred to as a twisted ankle is a very common injury particularly in those who play rugby.
Ankle sprains result from movements that force the ankle beyond its normal range of motion. Common causes of a sprained ankle are:
- A fall which causes your ankle to twist
- Walking/running on an uneven surface
- Bad landing on your foot after a jump
- Someone else landing or stepping on your foot during sport
Treating your ankle sprain quickly can make a big difference by helping to reduce the pain, swelling and bruising.
Use RICE – The acronym RICE stands for Rest, Ice, Compression, and Elevation
Resting is key for healing, and wearing a brace can help stabilize the injured area. Attempting to return to sports or other activities too quickly increases the risk of another injury.
Using an ice pack may reduce blood flow to the injury and help ease pain and swelling.
Apply an ice pack to the sprain for 10–20 minutes at a time. Wrap the pack in a towel before laying it against the skin.
Compression helps stabilize the injured joint and may reduce swelling.
Try wrapping a bandage around the injured ankle. The bandage should be snug, but not so tight that it digs into the skin, hurts, or causes numbness.
Elevating a sprained ankle reduces the accumulation of fluid in the joint. This can ease swelling, which may also help reduce pain.
Try sleeping with the foot propped up on pillows at a level higher than the heart. When sitting or resting, use pillows or a footrest to keep the foot and ankle elevated.
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