Twisted Ankle Remedy

A twisted ankle occurs when the ligaments of the ankle are stretched beyond their normal range of motion and strained or torn. Ankle twists or sprains usually result in pain and inability to bear weight on the affected leg; taking the proper steps immediately after injury is crucial to making as fast a recovery as possible.

  1. RICE

    • The primary home remedy for a twisted ankle is a treatment regimen called RICE. RICE stands for rest, ice, compression and elevation. After an ankle is twisted, the damaged tissues will become inflamed and tend to swell up and bruise. Swelling is detrimental to healing, so the goal of ice is to reduce swelling and promote healing. The first thing to do after a sprain is take all weight off the foot and sit down. You will probably want to keep weight off the foot for at least a few days after the sprain; crutches can be helpful to rest the foot.

      Next you should elevate your foot, preferably above the level of your heart. The fact that your feet are usually close to the ground allows blood and fluid to pool there, which will encourage swelling. Elevating the affected foot on a chair with pillows will keep gravity working against swelling. As you elevate you should apply ice to the ankle for 15 minutes as soon as possible. Depending on where you were injured, ice may not be available immediately. If you have to wait for ice, keep the leg elevated and apply compression to the leg. Compression can be applied with an elastic bandage like an ACE bandage. Once you have access to ice, apply it for 15 minutes out of every few hours, and keep compression on the leg whenever you are not icing it.

    Physical Therapy

    • Employing the RICE remedy should help a twisted ankle recover quickly, but once pain dissipates and the ankle can handle bearing weight, you shouldn't go straight back into normal physical activity. Build up the flexibility and range of motion in your ankles by stretching your calves and Achilles tendon; put your palms against a wall with one leg forward and one back, then bend at the knees to get a good stretch. For a couple minutes a day, stand on one foot to promote balance and muscle memory. When ankles are twisted, it can kill nerves and break down stability, which can lead to an increased likelihood for future injury. Standing on one foot strengthens the muscles of the foot and ankle, and will help keep you from twisting them again. Don't resume activities like running or sports until you can walk normally without pain or discomfort.