Estimated reading time: 3 minutes
A sudden misstep, a trip, or an awkward landing – these seemingly innocent actions can result in a painful and debilitating sprained ankle, commonly known as an ankle twist. This article serves as a comprehensive guide to help you navigate through the discomfort and challenges of a sprained ankle by providing tried and tested remedies that can aid in your road to recovery.
Understanding a Sprained Ankle
A sprained ankle occurs when the ligaments that connect the bones in the ankle joint are stretched or torn. This can lead to pain, swelling, bruising, and difficulty in walking or bearing weight on the affected foot. While sprained ankles are common, it’s essential to treat them promptly to avoid further complications.
Rest, Ice, Compression, and Elevation (RICE)
The RICE method is a cornerstone of sprained ankle treatment. Start by resting the injured ankle, avoiding putting weight on it. Apply ice wrapped in a thin cloth for 15-20 minutes every hour to reduce swelling. Use a compression bandage to stabilize the ankle and limit swelling. Elevate the injured foot above heart level whenever possible to help reduce swelling and promote healing.
Pain Relief and Over-the-Counter Medications
Over-the-counter pain relievers like ibuprofen or acetaminophen can help alleviate pain and reduce inflammation. However, consult a healthcare professional before using any medication, especially if you have allergies or other medical conditions.
Supportive Footwear
Wearing proper footwear is crucial during the recovery process. Opt for shoes that provide ample support and cushioning to prevent further strain on the injured ankle. Consider using orthotic inserts or braces for added stability.
Gentle Exercises and Stretching
Once the initial pain and swelling have subsided, gentle exercises and stretching can aid in restoring strength and flexibility to the ankle. Rotate your foot in circular motions, flex and point your toes, and perform alphabet exercises (write the alphabet in the air with your toes).
Physical Therapy
In some cases, seeking professional help from a physical therapist can accelerate your recovery. A therapist can design a tailored rehabilitation program that includes exercises, manual therapy, and modalities to promote healing and prevent future injuries.
Epsom Salt Soak
An Epsom salt soak can provide relief by reducing swelling and soothing sore muscles. Fill a basin with warm water and add a cup of Epsom salt. Soak your injured foot for 15-20 minutes.
Turmeric and Ginger
Both turmeric and ginger possess anti-inflammatory properties. Incorporate these spices into your diet or consume them in the form of teas to help reduce swelling and promote healing.
Adequate Rest and Patience
Allow your body the time it needs to heal. Adequate rest is essential for a full recovery. Avoid putting unnecessary strain on the injured ankle, and don’t rush back into physical activities until you have regained strength and stability.
Medical Evaluation
If your sprained ankle is severe, accompanied by severe pain, or deformity, or does not show signs of improvement after a few days of home treatment, seek medical evaluation. A healthcare professional can assess the extent of the injury and recommend appropriate treatment.
Prevention for the Future
To minimize the risk of future ankle sprains, focus on strengthening the muscles around the ankle joint through exercises like calf raises and ankle circles. Pay attention to your surroundings, wear appropriate footwear, and take precautions when participating in physical activities.
In conclusion, a sprained ankle can be a painful setback, but with the right approach and remedies, you can navigate through the healing process successfully. By following these tried and tested methods, you can alleviate discomfort, promote healing, and get back on your feet in no time.
Latest Stories
Priyanka Chopra Congratulates Mannara Chopra: Actress Priyanka Chopra took to her Instagram story to congratulate her cousin Mannara Chopra for winning 'The Most Influential Young Indian' award by GQ magazine. Sharing Mannara's post,…
Click here to Read more
"Dance Deewane 4" is set to elevate excitement with a special reunion of 90s icons in its upcoming episode. Judges Madhuri Dixit Nene and Suniel Shetty welcome Karisma Kapoor as the guest judge,…
Click here to Read more
Fans of Indian mythology are buzzing with excitement as details of Nitesh Tiwari's upcoming "Ramayana" remain under wraps. However, recently leaked photos unveiled Ranbir Kapoor and Sai Pallavi's first look as Lord Ram…
Click here to Read more
Prepare for an adrenaline rush as Bollywood's action maestro, Akshay Kumar gears up to hit the silver screen once again with "Khel Khel Mein". Directed by the talented Mudassar Aziz, this action-packed extravaganza…
Click here to Read more.jpg "Sundar Pichai reminisces about his Two Decades at Google 5")
Sundar Pichai, the Chief Executive Officer of Google and Alphabet, took to Instagram on Friday to commemorate his 20th anniversary with the tech giant. In a heartfelt note, Pichai reflected on the significant…
Click here to Read more
The popular serial "Yeh Rishta Kya Kehlata Hai" has kept viewers enthralled with its intriguing plot. The love triangle involving Abhira, Armaan, and Ruhi has been a major highlight. In the upcoming twist,…
Click here to Read more
Akshay Kumar, the action star of Bollywood, was recently seen in the film 'Bade Miyan Chote Miyan'. His action-packed performance was well-received by fans. However, a recent video of Akshay Kumar has left…
Click here to Read more
Actress Shruti Haasan has once again captured headlines with the confirmation of her breakup with long-time boyfriend, doodle artist, and illustrator Santanu Hazarika. Speculation arose when the couple unfollowed each other on social…
Click here to Read more
KDramas on Netflix: Discover the top K-dramas for your next Netflix binge! From romantic comedies like 'Crash Landing on You' to thrilling historical tales like 'Kingdom,' this ultimate watchlist offers something for every…
Click here to Read more
Uttarakhand Chief Minister Pushkar Singh Dhami reassures the public of the government's determined efforts to contain the forest fire incidents occurring in the state. Dhami underscores the urgency of the situation and affirms…
Click here to Read more
Actress Arti Singh tied the knot with businessman Dipak Chauhan on April 25 in a grand ceremony held at the Iskcon temple. The event witnessed the presence of several Bollywood and television personalities…
Click here to Read more
Chief Minister of Karnataka Siddaramaiah announces the successful acquisition of ₹3,498.82 crore in drought relief from the Union Government, following persistent efforts and an appeal to the Supreme Court. Expressing gratitude, CM Siddaramaiah…
Click here to Read more
Shehnaaz Gill, former 'Bigg Boss 13' contestant, showered heartfelt blessings on her dear friend Arti Singh, who tied the knot with businessman Dipak Chauhan on April 25. Despite her absence from the ceremony,…
Click here to Read more
The Election Commission has announced that the final date for nomination submission in the fifth phase of Lok Sabha General Election-2024, encompassing 14 constituencies, is scheduled for May 3, 2024. This deadline marks…
Click here to Read more
Netflix has set the stage for the much-anticipated release of 'Laapataa Ladies,' directed by Kiran Rao and produced by Aamir Khan. The film, adapted from an award-winning novella by Biplab Goswami, promises to…
Click here to Read more.jpg "Manipur CM N. Biren Singh Condemns Attack on CRPF Personnel, Vows Justice 16")
Chief Minister of Manipur, N. Biren Singh, has strongly condemned the cowardly assault on Indian security forces in the Naransena area of Bishnupur district, which led to the tragic loss of two CRPF…
Click here to Read more
Reliance Entertainment proudly presents the much-awaited trailer of 'Pyar Ke Do Naam.' Scheduled for release in cinemas on May 3rd, 2024, this romantic drama is set to captivate audiences with its heartfelt narrative.…
Click here to Read more
Assam Chief Minister Himanta Biswa Sarma lauds the BJP's outstanding performance in the second phase of elections, citing excellent turnout and significant leads in the party's strongholds. "My feedback from yesterday - excellent…
Click here to Read more
In just two years of marriage, Alia Bhatt has undergone a remarkable transformation. Once known for her candid and sometimes clumsy demeanor during media interactions, she now exudes poise and grace, effortlessly balancing…
Click here to Read more
Arunachal Pradesh Chief Minister Pema Khandu expressed admiration for the citizens of the state, acknowledging their remarkable dedication to democratic principles during the recently concluded Assembly and Lok Sabha elections. "I bow to…
Click here to Read more
Adhyayan Suman's star is on the rise, and the anticipation for his upcoming release, "Heeramandi," is palpable. In a recent post, he shared a touching moment with Sanjay Leela Bhansali and his father,…
Click here to Read more
In a statement, CM Khandu described Justice Retired PK Sakia as a versatile personality whose contributions to society will be deeply cherished and remembered. He extended heartfelt condolences to Sakia's family and loved…
Click here to Read more
In a heart-wrenching incident in Long Beach, California, a dog's loyalty and devotion were put to the test as he attempted to chase after his owner's car, only to be left behind on…
Click here to Read more
Akshay Kumar's knack for comedy has delighted audiences for years, with memorable films like "Hera Pheri," "Bhool Bhulaiyaa," and "Welcome" etching his place in the genre's hall of fame. After a stint in…
Click here to Read more
Richa Chadha is set to grace the screens soon in the upcoming drama series "Heeramandi." In a recent revelation, she shared insights into her character, drawing inspiration from Meena Kumari in "Pakeezah." Amidst…
Click here to Read more
The National Center for Seismology (NCS) has confirmed the occurrence of an earthquake in the region of Kishtwar, Jammu and Kashmir. The earthquake, measuring 3.2 on the Richter scale, struck at 23:06:42 IST…
Click here to Read more.jpg "Peaceful Phase 2 Polling: 60.96% Voter Turnout Across 13 States/UTs in General Elections 2024 27")
General Elections 2024: The second phase of General Elections 2024 commenced at 7 AM Yesterday across 88 Parliamentary Constituencies (PCs), drawing a spirited response from voters across 13 States/UTs. As of 7 PM,…
Click here to Read more
Man Shoot: In a dramatic turn of events, an altercation in Indiana escalated to an attempted murder charge after a man allegedly tried to run over another individual with his car. Dustin L.…
Click here to Read more
Priyanka Chopra, renowned actress and doting mother to her daughter Malti Marie, recently found herself juggling the demands of both motherhood and her passion for acting. Although she cherishes every moment with her…
Click here to Read more
Prime Minister Narendra Modi has conveyed his appreciation for the remarkable turnout and support witnessed during Phase Two of the elections. In a statement, he expressed gratitude to the citizens of India who…
Click here to Read more
As we approach the end of April 2024, it's crucial to stay updated on the intricate dance of weather systems that affect different parts of the Indian subcontinent. From Western Disturbances to cyclonic…
Click here to Read more
Every year on the last Saturday of April, the global community comes together to celebrate World Veterinary Day, honoring the dedication and expertise of veterinarians worldwide. This day serves as a reminder of…
Click here to Read more
Aries (March 21 - April 19) Aries individuals, on April 27th, 2024, are poised to embrace new beginnings and assertive action. With the Moon in your sign, you feel a surge of energy…
Click here to Read more
Imtiaz Ali's latest directorial venture, "Amar Singh Chamkila," is capturing hearts with its melodious soundtrack and stellar performances by Parineeti Chopra and Diljit Dosanjh. Rajiv Adatia, impressed by the movie, shared a video…
Click here to Read more
In the Banka district, during the second phase of voting on April 26, 2024, a heartening display of enthusiasm was witnessed among elderly and Persons with Disabilities (PwD) voters. As voting unfolds across…
Click here to Read more
Amit Shah, the stalwart BJP leader, voiced optimism about the party's electoral prospects in Madhya Pradesh, citing the overwhelming support witnessed in Guna and Rajgarh. Addressing the fervent crowd in Guna, Amit Shah…
Click here to Read more.jpg "Vice President Jagdeep Dhankhar Visits Venkateswara Swamy Temple 37")
Vice-President of India, Jagdeep Dhankhar, was blessed with the opportunity to visit the sacred Sri Venkateswara Swamy Temple nestled in the tranquil surroundings of the Sheshachalam hills in Tirumala, Tirupati. Reflecting on his…
Click here to Read more
Nayanthara, the trendsetter in fashion, has declared ebony as the reigning shade of the colour palette. Her impeccable style sense was on display at the recent GQ Power List 2024 Awards in Mumbai.…
Click here to Read more
The National Center for Seismology has released information regarding an earthquake measuring 4.3 magnitude in the Bonin Islands, Japan Region. The seismic event occurred at 03:15:17 IST on April 26, 2024, with a…
Click here to Read more
Orhan Awatramani, known as Orry, has become a social media sensation for his close friendships with celebrity kids like Nysa Devgan, Suhana Khan, Janhvi Kapoor, Sara Ali Khan, and Ananya Panday. Often seen…
Click here to Read moreAs the second phase of voting unfolds on April 26, 2024, Purnia emerges as a beacon of enthusiastic participation, particularly among women voters. With Lok Sabha constituencies including Kishanganj, Katihar, Purnia, Bhagalpur, and…
Click here to Read more
Shivangi Joshi, one of TV's most popular actresses, is currently enjoying her downtime with a flurry of activities. Having garnered attention from the hit TV show "Yeh Rishta Kya Kehlata Hai," Shivangi recently…
Click here to Read more
