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CMH podiatrist shares tips on caring for ankle sprains

By Dr. Adam Bingham, CMH Podiatrist

Your ankle bones and joints are held together with tough, stretchy bands called ligaments.

Although they support your ankle as it moves, bends and twists, ligaments do have their limits. And when they are stretched past those limits, such as when you step awkwardly and twist your ankle, you may end up with a sprain.

Sprains can range from mild, with a slight amount of tenderness and swelling, to severe, where the ligaments tear completely, and swelling and pain are significant.

Play it safe

The worse the sprain, the longer it will take to heal. Mild sprains might feel better after just a few days. For severe sprains with torn ligaments, healing could take months, and surgery could be needed to repair the ligament, though even a complete tear may heal without surgery.

If you suspect you've sprained your ankle and it's very swollen and painful or you can barely put any weight on it, it's best to have a doctor check it out. These symptoms could also be signs of a broken ankle.

A doctor can determine what is wrong with your ankle and the best way to treat it. He or she will also let you know when it's OK to return to your usual activities, including playing sports. If you try to do too much too soon, you could reinjure the ankle.

RICE it for best results

For mild or moderate sprains, treatment is pretty much the same. Apply the tried-and-true RICE method, which helps reduce pain and swelling.

Rest the ankle. Don't walk on it.

Ice keeps swelling down. Apply ice to the injured ankle for 20 to 30 minutes at a time, three or four times a day for about three days.

Compression bandages or elastic bandages can help immobilize and support the ankle.

Elevate your ankle above heart level as much as possible for the first 48 hours.

Over-the-counter pain relievers, such as naproxen or ibuprofen, can help ease the ache.

Dr. Adam Bingham is a podiatrist at CMH-OHSU Health Foot & Ankle Clinic - Seaside.