Any form of pain or discomfort affecting any area of the ankle is referred to as ankle pain. Rest, ice, and over-the-counter pain medicine are usually effective at relieving ankle pain at home. A physical therapy program can help you strengthen your muscles and avoid re-injuring them. Braces and splints, injections, and surgery are used to manage more severe discomfort.
Home Treatments for Ankle Pain
The RICE approach is advised for rapid at-home treatment of pain. This includes the following:
Put as little weight as possible on your ankle. For the first few days, try to move as little as possible. If you need to walk or move, use crutches or a cane.
Apply ice or a cold compress to the affected area for 15 to 20 minutes every few hours to minimize swelling. Do this three to five times a day for the first three days following the injury. This aids in the reduction of swelling and numbing pain.
Use an ACE bandage to wrap around your damaged ankle. Wrap it securely enough to keep your ankle from going numb or your toes from turning blue.
Swelling can be reduced by resting with your ankle elevated above your heart. You could also try sleeping with your foot elevated.
To reduce pain and swelling, consider over-the-counter (OTC) medications such as acetaminophen or ibuprofen. Once your discomfort has subsided, gently rotate your ankle in circles to exercise it. Rotate in both directions and come to a halt if it hurts.
You can also gently flex the ankle up and down with your hands. These exercises can help you regain your range of motion, minimize swelling, and hasten your recovery.
Make sure your shoes give your feet and ankles enough support. Avoid wearing flip-flops, sandals, or shoes with too much wiggle room. When participating in sports, it is extremely vital to wear appropriate footwear. Basketball and volleyball, for example, can cause ankle injuries if the proper footwear is not worn.