Ice for Ankle Sprain

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4.8out of 5
Not improved(10)
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  • 04
    Aug2016
    • Injury Status Recovering
    • Physical activity per week 4-8 hours
    • Chronicity 18+ Months
    • Repeat injury? Yes

    Treatment Ratings

      Almost Cured
      Strengthening Exercises
      Improved
      Rest, Air Cast, Taping, Crutches
      Not Improved
      NSAIDs - Anti Inflammatory drugs, Ice, Brace, Compression

    Rolled ankle dozens of times, only thing that makes it better is strengthening my ankle and shank. Everything else is just to help with pain and inflammation in the short term.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Rest, Compression, Other

    After numerous ankle sprains, I suggest the RICE method. Rest, Ice, Compression, Elevation.
    Some heat (warm wash cloth) after icing helps with blood flow and swelling. Take some anti-inflammatory pills if its really swollen.
    As suggested, only go to the doctor if the pain does not improve over a week or two.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Rest, Compression, Other

    I've done the whole ankle injury thing a couple of times (more than I would like). A lot of people here are listing good advice in terms of seeing a doctor. If you can, do it. If you are not able to, just wait it out, and take a break from ultimate. A gnarly sprain isn't exactly "doctor worthy." They're going to tell you to do your RICE technique (Rest, Ice, Compression, Elevation) easy on the ice, and give you a boot that will be hella expensive if you don't have insurance.
    Just from previous trial and error recoveries, I find absolute strict repetition in RICE technique and staying away from frisbee is vital. I usually start getting back into things by less intensive exercises like riding my bike or just walking and jogging lightly. Once you feel comfortable to run, just start doing light training.
    And I totally forgot about this. Drink water. You will not heal if you do not hydrate yourself correctly. That and a combination of an OTC anti-inflammatory for any swelling.


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  • Segal Ankle Sprain

    • Age 35-54
    • Male
    14
    Jan2016
    • Chronicity 6-18 Months

    Treatment Ratings

      Not Improved
      NSAIDs - Anti Inflammatory drugs, Orthotics, Ice, Cortisone Injection, Rest, Brace, Compression

    I have severe pain for a year at the front of my ankle where it joins the shin bone. I have had no injury. I have custom made shoe inserts, I also wear an ankle strap. I tried r.i.c.e I take pain killers and anti inflammatory. I did not have an injury and an MRI can not reveal any kind of problem with my ankle. Two weeks ago I also had an injection under sedation which made no deference, I still can't walk.


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  • 14
    Jan2016
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Cured
      Ice, Rest, Taping, Compression, Strengthening Exercises

    A sprained ankle can take anywhere from 2 weeks to a several months to heal depending on the severity.
    If it feels like a normal sprain then drastic measures aren't necessary, just RICE that shit.
    I usually find I'm okay the next weekend with a week of RICE, range of motion exercises, & an ankle taping by an AT teammate. The taping is really important and needs to be done properly with anchors, stirrups, etc. by a proper athletic trainer.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      Chiropractor
      Improved
      Ice, Rest, Brace, Strengthening Exercises

    GO TO A CHIROPRACTOR!!!
    I used to have chronic ankle injuries; seriously all the time. I would let them heal by icing them and staying off them. Followed by slowly strengthing them back up over the next few months. I would finally be able to play without a brace, and then a couple months later I would roll on it again and have to repeat the whole process.
    I finally went to a chiropractor about it after another traumatic ankle injury. She adjusted it for and the swelling instantly reduced, as in I watched it go down.
    Anyways, long story short: it helps immensely to get it readjusted into place. It reduces recovery time and reduces recurrances.
    Seriously. Do it.


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  • 14
    Jan2016

    Treatment Ratings

      Cured
      Ice, Rest, Brace, Compression, Other, Strengthening Exercises

    Ankle sprains suck. R.I.C.E. as much as you can stand. Start range of motion and resistance band exercise as soon as you're cleared by a medical professional (usually once the swelling/pain is managable). Get a good brace and use it every time, even if you're just out for a stroll. (http://www.amazon.com/ASO-Ankle-Stabilizing-Orthosis-Black/dp/B000TGYI6C)
    Further down the line, work on ankle stability (tree yoga pose, balance board, jumping rope)
    Also (just in case you don't already do this) use the extra eyelet and lock lace your shoes (https://youtu.be/IijQyX_YCKA?t=22). I once left some shoes at my parents and my dad redid the laces for some reason (we have the same shoe size), and when I reclaimed them I didn't notice the extra loops were gone, along with any ankle stability. Guess what happened then.


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  • Suzie Ankle Sprain

    • Age 35-54
    • Female
    14
    Jan2016
    • Chronicity 18+ Months

    Treatment Ratings

      Not Improved
      Boot, NSAIDs - Anti Inflammatory drugs, Ice, Crutches, Other

    I have had a lot of pain and very stiff ankles for 2.5 years. I have had 2 prednisone treatments and a cortisone shot. The MRI on my left foot showed a little bit of bursitis. X-rays show no broken bones or spurs. The pain and tenderness and stiffness are on the inside ankle bone area. I have also tried cold ice baths and heat along with on the market pain relievers and nothing seems to work. I have also used a boot and am on crutches presently.


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  • 14
    Jan2016
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      Ice, Rest, Compression, Strengthening Exercises

    Source: Broke my ankle a year ago in two places, tore all three of my ligaments along the outside of the ankle playing soccer. Was out for 9 months, been back about 2 months and still am not quite 100% (But am so close!!!).
    1) Rest Ice Compress Elevate. Really cannot stress this enough. Take a week off of your ankle, it will be well worth being healthy in the long run I promise.
    2) http://www.aofas.org/footcaremd/how-to/foot-injury/Pages/How-to-Ankle-Sprain-Strengthening-Exercises.aspx. Do these. They won't replace Personal Training or Rehab, but they are a start. Those bands are something that almost every ultimate player should be doing, especially those of us who like to play barefoot.
    Propioceptive exercises, essentially balance exercises, are also very helpful. Your body is readjusting itself due to the injury, and it is retraining itself on how to stay balanced. This can have lasting, long term effects. Get your ankle strength back and realign your balance.
    3) If you need to ever take an extended period of time off... Don't do what I did and eat like you were. I gained 40 pounds. I'm fat now, haha. Stop eating IMMEDIATELY, no pity meals for the first week, go on a diet ASAP because you won't stop having pity meals or snacks until you realize you are fat, haha.


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  • MsCamboot Ankle Sprain

    • Age 55+
    • Female
    05
    Jan2016
    • Chronicity 6-18 Months

    Treatment Ratings

      Improved
      Boot, Surgery, Ice, Crutches, Compression

    broke my ankle August 2015 in 3 places with a dislocation. Surgeon says worse end of the spectrum regarding ankle breaks. I'm hobbling with a crutch and sometimes wear the moonboot / camboot. I too have swelling and wear a Tubi grip. I keep the right leg elevated when at home sitting and sometimes with ice. I've heard it can take 1-2 years to be rid of the swelling if you're lucky. I'm not yet back at work as I have a highly active physical job. I'm nearly 60.


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  • OSS Ankle Sprain

    • Age n/a
    18
    Sep2015

    Treatment Ratings

      Cured
      Ice, Rest, Crutches
      Worsened
      Stretching

    Between skiing and soccer, I've hd well over 20 angle sprains. Modern ski boots helped with the former, and I gave up the latter. I went on to become an avid runner, mainly on dirt and forest trails, which are highly irregular surfaces. I have a pretty controlled foot strike despite the terrain.

    After ankle injuries, I iced frequently for several days and used crutches to stay off the injured leg for a week or so. X-rays of my ankles show that there is a bone process in each one, which is an abnormality which causes my ankles to "lever apart" with too much angulation.

    I had some problems later in my running career, but this seeemed to be related to overzealous stretching before a run. I stopped stretching and the problem went away.


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  • Larry Ankle Sprain

    • Age n/a
    • Male
    17
    Sep2015
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Ice, Rest, Strengthening Exercises, Yoga

    I have sprained both ankles several times each throughout my life. I've used the ice/heat treatment, and rested them intially, but finally got back what feels like full functionality.

    Walking helps. I rent a car when necessary, but most of my adult life I haven't owned a car. I take public transporation and walk everywhere else. Where I currently live is a half-mile to the subway station, going downhill to get there, and uphill to get back home. I do frequent stair-climbing as well, avoiding escalators wherever possible, up and down, and 'climbing' the escalator if I must take one. I also do regular foot and ankle exercises, several being yoga-based.

    Sprained ankles can take a long time to heal. The last time I sprained my ankle, about five years ago, it took almost a full year before it felt completely back to 'normal'. I haven't had any problems with it since then though.


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  • Chandreyi Ankle Sprain

    • Age n/a
    • Female
    22
    Nov2014

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Rest, Compression

    A sprain takes from anywhere between one week to three weeks to heal depending on the severity. And duration to heal also depends on the size of the heels you were wearing :S
    Pain killers help a lot or else the pain is too difficult to bear. Use ice compression on your foot from time to time. Keep it in elevated areas. Give it a lotttt of rest.
    You will be grounded at home cos you can't walk far so stock up on all the books and games you can play. :'( Everything will make you feel low cos you will be crippled with pain but dont do anything stupid like I did when I had a sprain. God sprains suck but with right amount of care it gets better really easily! Take care xx


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  • schoolmarm Ankle Sprain

    • Age n/a
    • Female
    15
    Jan2009

    Treatment Ratings

      Almost Cured
      Physical Therapy, Ice, Rest, Compression

    I sprained an ankle about 20 years ago, then sprained it again 1.5 years ago. I did the RICE thing after the sprain, then just wrapped it and hopped on the elliptical. As soon as I could I started running again. 'Cause that's what runners do. A few months later, I felt as if I had broken glass inside my ankle. Just happened on a random Sunday run. Long story short: running before the ankle had healed caused the scar tissue to stretch out. Which is, apparently, a bad thing. I went through PT, and can now run, but not pain free. I also have to keep up my PT exercises on my own. I ice my ankle every time I run. I found a wrap that is like a short, stiffer ace bandage with Velcro on one end. It works for me. Probably ought to get it checked out. If the doc wants to cut without PT, find another doc. One thing that the therapist said is that my hips are weak, which destablizes my ankle. She gave me exercises for that.


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  • 25
    Jun2008
    • Chronicity 0 - 6 Months

    Treatment Ratings

      Almost Cured
      Ice, Rest, Air Cast, Compression

    I suffered a severe ankle sprain in November during an incident on the subway stairs. I did the RICE thing, used an aircast for a few months, but I can tell that my ankle will never again be 100%. Wish I’d known about doing physical therapy right away.


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  • Karen02 Ankle Sprain

    • Age n/a
    • Female
    25
    Jun2008
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Strengthening Exercises
      Almost Cured
      Ice, Rest, Brace