Ankle sprain is an injury that occurs when the ankle rolls, twists or turns in an awkward way.
A sprained ankle causes swelling, pain and limited range of motion.
Most of the time sprain can be managed at home with rest, ice and pain relievers. Severe sprains may need medical evaluation.
If you have pain or swelling that gets worse or doesn’t go away, see a doctor.
The RICE method is a simple self-care technique that helps reduce swelling, ease pain, and speed up healing.
The RICE method includes the following four steps:
Step 1: Rest
Pain is your body’s signal that something is wrong. As soon as you’re hurt, stop your activity, and rest as much as possible for the first 2 days. You should avoid putting weight on the injured area for 24 to 48 hours. Resting also helps prevent further bruising.
Step 2: Ice
Apply an ice pack (covered with a light, absorbent towel to help prevent frostbite) for 10 minutes, then remove for 10 minutes. Repeat this as often as possible for the first 24 to 48 hours after your injury.
Step 3: Compression
This means wrapping the injured area with an elastic medical bandage to provide support . The bandage should be snug but not too tight — if it’s too tight, it’ll interrupt blood flow. If the skin below the wrap turns blue or feels cold, numb, or tingly, loosen the bandage
Step 4: Elevation
This means raising the ankle above the level of your heart. You can prop your leg up on pillows while sitting on the sofa or lying on a bed . Doing so reduces pain, throbbing, and any internal bleeding that can lead to bruises.
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Content Courtesy : Portea