6 Ways to Find Sprained Ankle Pain Relief

Whether you're dealing with a recent ankle sprain or managing chronic pain, incorporating some effective strategies can offer relief and aid your journey to recovery. This article provides practical solutions to alleviate discomfort and promote healing to relieve sprained ankle pain.

Understanding Sprained Ankle Pain

An ankle sprain typically occurs due to an inward twisting of the foot, leading to pain and swelling.¹ This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together.² Common symptoms accompanying a sprained ankle can include tenderness or pain, swelling or bruising around the injured area, and muscle spasms.¹ This requires the adoption of sprained ankle pain relief as soon as possible.

Related article: 5 ways to find ankle pain relief

Causes of Sprained Ankle Pain

A sprained ankle occurs when your ankle is forced to move out of its normal position.² Some causes of a sprained ankle can include²:

• Jumping and landing awkwardly on your foot

• Falling, causing your ankle to twist

• Walking or working out on an uneven surface

6 Immediate Actions to Relieve a Sprained Ankle

The treatment for a sprained ankle will depend on the severity of the injury. However, the primary objectives of treatment are to reduce swelling and alleviate pain while also working towards restoring normal ankle function.³

1. Limit Weight-Bearing Activities

Walking with a sprained ankle can be painful. So, you may need to use crutches until the pain lessens.³ This helps to reduce the weight placed on your ankle.³

2. Look for the Best Treatment for Sprained Ankle

In most cases, over-the-counter pain medication can help manage sprained ankle pain. You should look for Oral NSAIDs or pain-relieving patches, like Biofreeze Flexible strips, which stay in place on your ankle, providing pain relief.⁴

If you don’t want to use a patch, we have a cream recommendation for an effective pain reliever for a sprained ankle. Look for an effective cream for sprained ankles like Biofreeze cream, which has a soothing menthol formula and provides cold therapy pain relief.⁵

3. Attempt the R.I.C.E. Method

The R.I.C.E. method for sprains is a self-care treatment for a sprained ankle. This includes³:

• Rest: Avoid activities that cause pain, swelling, or discomfort.
• Ice: Apply an ice pack or immerse the affected area in an ice slush bath for 15 to 20 minutes and repeat the process every two to three hours. Consult your doctor before using ice if you have vascular disease, diabetes, or reduced sensation.

Related article: Should I use heat or ice for muscle pain?

• Compression: To reduce swelling, wrap the ankle with an elastic bandage, ensuring it's snug but not too tight to avoid hindering circulation. Start wrapping from the end farthest away from your heart.
• Elevation: Lift your ankle above the level of your heart, especially at night. Gravity helps reduce swelling by draining excess fluid.
  

4. Try Pain Relief Exercises

Once your swelling has reduced, you can see a physical therapist.¹ Physical therapy is aimed at helping the patient regain full range of motion, strength, and proprioceptive abilities and may include the following:¹

• Strengthening Exercises: Beginning with isometric exercises and gradually advancing to using elastic bands or surgical tubing to enhance muscle strength.¹
• Balance Rehabilitation: Start with single-leg-stance exercises in a single plane and progress to multiplanar exercises to improve balance and body awareness.¹

5. Opt for Supportive Footwear

When dealing with a sprained ankle, choose supportive footwear with stability and low heel height, cushioning, and ankle support.² Poorly fitting footwear or shoes unsuitable for the activity, including high heels, increase the risk of ankle injuries.²

6. Tips for Pain-Free Mobility

To maintain mobility during a sprained ankle's healing, start with gentle walking techniques and consider using assistive devices like crutches.³ It’s helpful to continue applying the R.I.C.E. method as needed. ²,³ You can also gradually increase activity levels based on tolerance and adhere to medical advice for a safe recovery process.²,³