How to Care for and Recover Quickly from a Sprained Ankle

May 08, 2025 Source: Cainiu Health

Dr. Chen Jian

Introduction

In general, ankle sprains can recover quickly through rest, immobilization, cold compresses, dietary adjustments, massage, and appropriate use of medications. Patients should schedule regular follow-up visits so that doctors can timely assess the recovery progress and adjust the treatment plan. At the same time, maintaining a positive and optimistic attitude and cooperating with the treatment can help achieve a speedy recovery.

Generally, after a foot sprain, recovery can be quick through adequate rest, cold compresses, dietary adjustments, massage, and proper use of medications. The details are as follows:

1. Sufficient Rest

After a foot sprain, the primary task is to stop all activities immediately to avoid further injury. Allow the injured foot sufficient rest and avoid any activities that might worsen the injury. This helps reduce bleeding and swelling, promoting recovery.

2. Cold Compress

Within the first 48 hours after the sprain, apply an ice pack or cold towel to the affected area. Each cold compress should last 15-20 minutes, repeated every 2-3 hours. Cold compresses constrict capillaries, reducing local bleeding and exudation, thereby effectively alleviating swelling and pain. Be sure to wrap the ice in a towel to prevent frostbite.

3. Dietary Adjustments

During the recovery period, patients should focus on consuming high-protein and high-calcium foods such as eggs, milk, lean meats, fish, and soy products. These foods are rich in high-quality protein and calcium, which help repair the injured area and strengthen bones.

4. Massage

In the middle to later stages of foot sprain recovery, appropriate massage can promote blood circulation, accelerate the absorption of bruising and inflammation, help reduce swelling and pain, and aid in the repair of soft tissues. During massage, gentle techniques should be used, avoiding excessive pressure or massaging the injured area directly to prevent further damage.

5. Proper Use of Medications

If there is significant pain, non-steroidal anti-inflammatory analgesic drugs can be used under a doctor's guidance, such as ibuprofen sustained-release capsules, indomethacin liniment, meloxicam tablets, etc., to relieve pain and reduce local inflammatory response.

After a foot sprain, patients should attend regular follow-up appointments so doctors can assess the recovery progress and adjust treatment plans accordingly. Additionally, maintaining a positive and optimistic mindset and cooperating with treatment will help achieve a speedy recovery.

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Should I apply heat or cold compress for a sprained ankle?

A sprained ankle refers to an ankle joint injury. Generally, after an ankle sprain, one may choose either heat or cold therapy. It is recommended to use cold therapy within the first 48 hours after the injury and switch to heat therapy after 48 hours. Patients should promptly go to the hospital for examination and receive symptomatic treatment under a doctor's guidance. During recovery, it is important to timely replenish nutrients for the body.

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How to recover quickly from a sprained ankle

There is generally no such thing as a quick recovery method for a sprained ankle. In most cases, symptoms can be relieved through rest, elevating the affected limb, ice application, compression bandaging, and medication. During the recovery period, it is important to ensure adequate rest and avoid prolonged standing or walking. Additionally, wear comfortable and stable shoes, and avoid high heels to reduce stress on the ankle joint.