Sprained ankle
Sprained ankle
Sprains and strains are common injuries affecting the muscles and ligaments. Most can be treated at home.
Check if you have a sprain or strain
It's likely to be a sprain or strain if:
- you have pain, tenderness or weakness – usually around your ankle, foot, wrist, thumb, knee, leg or back
- the injured area is swollen or bruised
- you cannot put weight on the injury or use it normally
- you have muscle spasms or cramping – where your muscles painfully tighten on their own
How long it takes for a sprain or strain to heal
- After 2 weeks, most sprains and strains will feel better.
- Avoid strenuous exercise such as running for up to 8 weeks, as there's a risk of further damage.
- Severe sprains and strains can take months to get back to normal.
You cannot always prevent sprains and strains
- Sprains and strains happen when you overstretch or twist a muscle.
- Not warming up before exercising, tired muscles and playing sport are common causes.
How to treat sprains and strains yourself
For the first 2 to 3 days after a sprain or strain, follow the 5 steps known as PRICE therapy to help bring down swelling and support the injury:
- Protection – protect the injury, for example by using a support, or shoes that support your foot or ankle.
- Rest – stop any exercise or activities and try not to put any weight on the injury.
- Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
- Compression – wrap a bandage around the injury to support it during the day.
- Elevate – keep it raised on a pillow as much as possible.
- Use the recommended Joint Pain Products for this treatment.
To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days. When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.