Ankle sprain – how to treat it?

Ankle sprains are one of the most common injuries for both athletes and everyday walkers. Regardless of how the injury was sustained, it is important to act as soon as possible. In this article, we will look at the most effective methods for reducing swelling and what to do to prevent it from recurring.

What is the fastest way to treat an ankle sprain?

The first 48-72 hours after an injury are critical. The main goal is to reduce swelling and inflammation. Remember the RICE formula:

R (Rest): Stop putting any weight on the injured leg. Continuing to walk through the pain can extend your recovery time by weeks.
I (Ice): Ice is the best way to constrict blood vessels and reduce swelling. Apply cold compresses (through a towel!) for 15–20 minutes every few hours.
C (Compression): Wrap the ankle with an elastic bandage. This will help "hold" the joint and prevent excess fluid from accumulating in the tissues. View compression orthosis
E (Elevation): Keep your leg above heart level. This promotes venous return and is effective in reducing swelling.

How to protect yourself from sprains in the future?

Appropriate footwear: Choose footwear that is appropriate for your activity. Heel support and sole grip are important when exercising.
Proprioception training: These are balance exercises. Standing on one leg or on unstable surfaces (such as BOSU balls) trains the nervous system to respond more quickly to uneven surfaces, protecting the joint from dislocation.
Strengthening ligaments and muscles: Strong calf muscles and anterior calf muscles serve as a "natural orthosis" that holds the ankle in place.
Stabilizing orthoses (e.g. Bauerfeind ): If the ankle has been previously injured or is expected to be subjected to increased stress on uneven surfaces, high-quality orthoses (such as Bauerfeind MalleoTrain ) provide additional stability and tissue micromassage without restricting freedom of movement. They help "remind" the brain of the joint's position, significantly reducing the risk of re-injury. Ankle orthoses reviews here
Warm-up: Never begin an intense workout without "moving" your joints and warming up your muscles.

Earlier return to movement with an orthosis

A well-used orthosis is the shortest path to movement. It protects against re-dislocation, allowing you to resume walking and exercising much earlier. Early, safe movement promotes blood circulation and helps ligaments heal properly without losing muscle strength.

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Important: This article is for informational purposes only. If the injury is serious – you cannot step on your foot, there is significant swelling or deformity – see a doctor or physiotherapist immediately for an examination and a detailed treatment plan.