What to Do After Spraining Your Ankle

Sprained ankles are among the most common injuries, affecting athletes, active individuals, and anyone who takes a misstep on uneven terrain. While they might seem like minor inconveniences at first, prompt and proper care is essential to avoid serious long-term complications such as chronic instability, persistent pain, or recurring injuries. Ignoring a sprain or delaying treatment can significantly hinder recovery and lead to ongoing problems.

If you’re in Idaho Falls and have experienced a sprained ankle, you can trust Teton Foot and Ankle to provide expert diagnosis, treatment, and prevention strategies. Here’s everything you need to know about sprained ankles and what to do immediately after the injury.

What Is an Ankle Sprain?

An ankle sprain occurs when the ligaments, the strong bands of tissue connecting bones in the ankle joint, are stretched or torn. This injury typically happens when the ankle is twisted, rolled, or turned in an awkward way.

It’s important to differentiate an ankle sprain from other injuries.

• Sprain: Involves ligaments, typically caused by a twist or impact

• Strain: Affects muscles or tendons due to overuse or overstretching

• Fracture: A break in the bone, often caused by significant trauma or impact

Common Causes of Ankle Sprains

Ankle sprains can happen for a number of reasons, but the most common causes include:

Sports injuries: Sudden movements, such as jumping, pivoting, or landing awkwardly, can overstretch ligaments.

Uneven surfaces: Walking or running on uneven terrain increases the risk of missteps.

Twisting motions: Everyday activities like tripping or stepping into a hole can lead to a sprain.

Symptoms of an ankle sprain

Be on the lookout for these common signs of a sprained ankle:

• Pain, especially when trying to walk or bear weight

• Swelling or bruising around the ankle

• Tenderness when touching the injured area

• Reduced range of motion

• Instability or a feeling of “giving way” in the ankle

Immediate Steps to Take After a Sprain: The R.I.C.E. Method

The tried-and-true R.I.C.E. method is the first line of care after spraining an ankle. These steps can reduce swelling, alleviate pain, and set the stage for recovery.

Rest

Avoid putting weight on the injured ankle. Instead, use crutches, a brace, or other mobility aids to prevent further damage.

Ice

Apply ice to the affected area for 15–20 minutes every 1–2 hours during the first 48 hours. Always use a cloth or towel between the ice and your skin to prevent frostbite.

Compression

Wrap the ankle with an elastic bandage to minimize swelling and provide support. The bandage should be snug but not so tight that it restricts circulation.

Elevation

Keep the ankle elevated above your heart whenever possible, especially during the first two days. This position helps reduce swelling and encourages proper circulation.

When to See a Foot and Ankle Doctor

While minor sprains may heal with at-home care, some require professional medical attention. You should consider seeing a foot and ankle doctor if:

• Pain or swelling persists for more than a few days

• You are unable to walk or bear weight

• The ankle looks deformed, indicating a possible fracture

• You experience recurring sprains or instability

Seeking early treatment from a specialist can prevent complications like chronic pain or arthritis. At Teton Foot and Ankle, we use advanced diagnostic tools and personalized treatment plans to ensure a full recovery.

Treatment Options for Ankle Sprains

Treatment for a sprained ankle varies based on how severe the injury is. Most sprained ankles can be remediated without surgery using a combination of the following methods:

Non-surgical treatments

• Bracing: A brace stabilizes the ankle and prevents further injury during healing.

• Physical therapy: Guided exercises can restore strength, balance, and range of motion.

• Pain management: Over-the-counter pain relievers like ibuprofen can reduce discomfort.

Surgical treatments

Surgery is rarely required but may be recommended for severe ligament tears that fail to heal with conservative methods. The procedure may involve repairing or reconstructing the damaged ligaments.

At Teton Foot and Ankle, our specialists prioritize non-invasive treatments but can provide surgical procedures when necessary.

How to Prevent Future Ankle Sprains

Preventing ankle injuries is essential for maintaining an active, pain-free lifestyle. Follow these tips to reduce your risk:

Commit to physical therapy

After a sprain, physical therapy is critical for restoring stability and rebuilding strength in your ankle. It helps to address weakened ligaments and muscles, reducing the risk of re-injury.

Exercises targeting strength, balance, and range of motion not only improve function but also promote long-term recovery. A physical therapist can guide you through personalized movements that gradually increase in intensity, ensuring your ankle regains its full capacity.

Perform at-home exercises

Incorporate simple activities into your daily routine like:

• Calf raises: Strengthen the muscles supporting your ankle.

• Ankle circles: Improve flexibility and mobility.

• Balance drills: Enhance stability by practicing on one leg.

Wear supportive footwear

Always choose well-fitted, supportive shoes that align with your activity. Shoes designed for specific sports or terrains provide the extra stability needed to protect your ankle, reducing the chance of re-injury. Avoid footwear like flip-flops, high heels, or platform boots, which can compromise balance and increase strain on your ankle.

Exercise caution

Avoid high-risk activities until your ankle has fully recovered. Running on unstable terrain, jumping, or wearing unsupportive shoes can exacerbate weakness or lead to another sprain. Gradually ease back into your usual activities, listening to your body and taking precautions to keep your ankle safe.

Trust Teton Foot and Ankle for Expert Care

A sprained ankle is more than a temporary inconvenience; it’s an injury that requires proper care to avoid long-term issues. Whether you’ve recently injured your ankle or are dealing with chronic instability, Teton Foot and Ankle in Idaho Falls can help.

Our team is dedicated to helping you recover quickly and safely through personalized treatment plans and preventive strategies. Don’t let an ankle injury hold you back. Schedule an appointment with our experienced foot and ankle doctors today.