Depending on the severity of the injury, an ankle sprain can require from six weeks to several months to heal completely. However, by using the R.I.C.E. method right away, it is possible to minimize the damage from the sprain. Follow these steps immediately after an ankle sprain to get yourself back on your feet as quickly as possible.
The R.I.C.E. Method
R.I.C.E. is an acronym that stands for Rest, Ice, Compression and Elevation. The R.I.C.E. method is the recommended course of action during the first 24 hours after an ankle sprain. By using this method, you can minimize swelling and healing time, plus lessen the risk of long-term damage from your ankle sprain.
Rest means staying off the sprained ankle as much as possible, especially during the first 24 hours. You should not put weight on the ankle. If you must move about, use a crutch or other supportive device. For first- and second-degree sprains, the pain will probably be incentive enough to stay off the ankle. However, with more serious third-degree sprains, the severing of the nerves around the wound often means that acute pain gives way to numbness. Do not be fooled into thinking that the injury has not done real damage.
Ice should be applied to the site of the sprain to lessen inflammation and swelling. Wrap the ice in an ice pack or towels, then apply to the sprain. Do not apply ice directly to the skin. It is wise to see a physician after suffering a sprain; she will set a schedule for applying the ice. If you do not see a physician, a commonly recommended schedule for applying ice is every two hours for 20 minutes each session for the first 48 to 72 hours after suffering the sprain.
Compression reduces the bleeding and swelling of the bruise around the sprained ankle. It also supplies support to the weakened joint. Use a wide, firm, elastic bandage, such as an Ace bandage, around the ankle and the lower leg. Be careful not to wrap the ankle so tightly that you cut off circulation.
Elevation is the final step of the R.I.C.E. method of treating a sprained ankle. Raising the ankle above the level of the heart will also reduce swelling and inflammation along with ice and compression. Elevation can take place while seated or while lying down.
Treatment After the First 72 Hours
You should ideally continue the R.I.C.E. method for up to 72 hours following a sprain. After that, if swelling remains, alternate soaking the ankle in cold, then hot water for one to two minutes at a time. Long term use of the R.I.C.E. method can impede the body's natural healing process. This is also the time to begin very light exercise to regain use of the ankle.
If improvement does not begin to occur within 72 hours (reduced pain and swelling), you should see a doctor; your sprained ankle may actually be a fracture. Also, untreated ankle sprains may lead to chronic ankle instability, a condition where the ankle spontaneously "gives way" because of weakened tendons and ligaments. Chronic ankle instability may require surgery to restore full joint function.
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