A typical over-the-counter dose of ibuprofen for an adult is 400 mg, three times per day. A doctor may prescribe a much higher dose depending on the severity of your injury and your size. The doctor may also prescribe narcotic pain relievers for you if the pain is severe. Always check with your pharmacist or doctor before taking any medication in addition to a prescription. Side effects may include constipation, drowsiness, and addiction if taken for too long a period. Acetaminophen can reduce pain, but does not reduce swelling.
Wearing high heels with a sprained ankle could lead to further injury. If you have to wear dress shoes, choose flats over heels. In addition to using compression bandages, be sure to rest, ice, and elevate your ankle to help alleviate the pain.
Concentrating on your walking will help you to not only stay safe and prevent injury but will also make you very aware of your pain level and your healing progress. Whenever possible, hold on to railings or ask a friend if you can lean on them for added support.
Some pain is unavoidable, but if you cannot maintain a conversation or lose breath as you walk because of the pain, then you should pause and rest.
You do not need to wear shoes or supportive braces for this exercise.
You should wear shoes for this exercise to give your foot some traction and prevent a fall. Make this exercise more challenging by using a balance board instead of a flat surface. [7] X Research source The tipping motion of the board will force your ankle to act against the movements, increasing its strength and stability. [8] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Repeat up to three times for maximum stretching and strengthening. You do not need to wear shoes for this exercise since you are sitting and do not need the extra support or traction. If you cannot reach the floor, you can draw the letters in the air for a similar result. [10] X Research source
If you want to wear shoes while doing this exercise, opt for low-profile shoes that will not limit your ankle’s range of motion.
If your ankle is really swollen, you can reapply the ice again after 10 minutes and continue the cycle of 10-20 minutes on, 10 minutes off, until the swelling goes down. A great substitute for an ice pack is a frozen bag of peas because it is cold and easily molds to the body part that you are icing. Wrapping the ice pack in a towel is important because you can damage your skin by applying ice directly to it.
If your ankle is really swollen, you can reapply the ice again after 10 minutes and continue the cycle of 10-20 minutes on, 10 minutes off, until the swelling goes down. A great substitute for an ice pack is a frozen bag of peas because it is cold and easily molds to the body part that you are icing. Wrapping the ice pack in a towel is important because you can damage your skin by applying ice directly to it.
You want the compression bandage tight enough to give gentle pressure, but not so tight that restricts blood flow. If you have any tingling or discoloration in your toes, remove the bandage and rewrap it looser. [13] X Research source It’s not a good idea to sleep with a compression bandage on because it may reduce blood flow. [14] X Research source
