“I twisted my ankle and I'm in a lot of pain. What should I do?”
I injured myself while playing football, and it feels like a twisted ankle. Normally, I would just shake it off, but I feel like I'm in a lot of pain. Is there anything that I can do to soothe it?
4 Answers
OsteopathicManipulativeMedicineTwistedankle
As a sports medicine physician, I recommend following the R.I.C.E. protocol to help reduce pain and swelling:
1. Rest – Avoid putting weight on the injured ankle. If walking is painful, consider using crutches.
2. Ice – Apply ice (wrapped in a cloth) to the ankle for 15–20 minutes every 2–3 hours for the first 48 hours to reduce swelling and pain.
3. Compression – Wrap the ankle with an elastic bandage (not too tight) to provide support and minimize swelling.
4. Elevation – Keep your ankle raised above heart level as much as possible to help reduce swelling.
Additionally, you can take over-the-counter pain relievers like ibuprofen or acetaminophen to help with pain and inflammation.
When to See a Doctor:
•If you have severe pain, swelling, or bruising.
•If you can’t bear weight on the ankle.
•If there’s any deformity or instability.
If it doesn’t improve in a few days, consider getting an X-ray to rule out a fracture. In the meantime, give your body time to heal and avoid returning to sports too soon!
1. Rest – Avoid putting weight on the injured ankle. If walking is painful, consider using crutches.
2. Ice – Apply ice (wrapped in a cloth) to the ankle for 15–20 minutes every 2–3 hours for the first 48 hours to reduce swelling and pain.
3. Compression – Wrap the ankle with an elastic bandage (not too tight) to provide support and minimize swelling.
4. Elevation – Keep your ankle raised above heart level as much as possible to help reduce swelling.
Additionally, you can take over-the-counter pain relievers like ibuprofen or acetaminophen to help with pain and inflammation.
When to See a Doctor:
•If you have severe pain, swelling, or bruising.
•If you can’t bear weight on the ankle.
•If there’s any deformity or instability.
If it doesn’t improve in a few days, consider getting an X-ray to rule out a fracture. In the meantime, give your body time to heal and avoid returning to sports too soon!
This is a case in the severity of the injury, if only strained - Rest Ice Ace bandage & Elevated when not on it. If it continues to be symptomatic have a physician evaluate.
I would work with an osteopath in your area to help heal the ankle and remove the strain pattern associated with the strain. You can also use a topical cream, such as Arnica.
Hello,
If you are in significant pain, you must first rule out an insidious ankle fracture. The Ottawa ankle rules are typically used to see if you need an x-ray. If it is indeed just a sprain, ice is helpful in the first 24 hours, then I usually recommend transitioning to heat. Antiinflammatories of choice, whether medical or herbal will help reduce the pain by reducing the swelling, however realize that the inflammatory response is your body's attempt to heal so it's not all bad. Osteopathic manipulation can significant speed up the rate of healing, by helping your body eliminate traumatic strain patterns that have been retained in the fascias surrounding the muscles, bones, ligaments and tendons of the ankle, foot and leg. This can significantly reduce pain, speed healing and improve function.
If you are in significant pain, you must first rule out an insidious ankle fracture. The Ottawa ankle rules are typically used to see if you need an x-ray. If it is indeed just a sprain, ice is helpful in the first 24 hours, then I usually recommend transitioning to heat. Antiinflammatories of choice, whether medical or herbal will help reduce the pain by reducing the swelling, however realize that the inflammatory response is your body's attempt to heal so it's not all bad. Osteopathic manipulation can significant speed up the rate of healing, by helping your body eliminate traumatic strain patterns that have been retained in the fascias surrounding the muscles, bones, ligaments and tendons of the ankle, foot and leg. This can significantly reduce pain, speed healing and improve function.
