Ankle sprains can occur during activities, such as when running or wearing high heels. This condition often causes unbearable pain. To overcome this, there are several first aid steps you can take.
Ankle sprains occur when the ligaments or connective tissue in the joints of the feet are injured. Ligaments themselves function to maintain joint stability and prevent excessive movement.
The position of the foot that changes or twists suddenly can cause the ligaments to stretch too far or even tear. Placing your feet at the wrong angle or using too much force to perform certain movements can also cause ligament injuries.
Grades of Leg Sprain
The severity of ankle sprains is divided into three, namely mild, moderate, and severe. Here is the explanation:
Mild sprain
Mild ankle sprains are characterized by pain and slight swelling. This condition indicates that the ligament is stretched, but not torn.
Moderate sprain
In moderate levels, some of the ankle ligaments tear, causing prolonged pain and swelling. The skin around the ankle will also appear bruised due to bleeding under the skin.
Severe sprain
If you have a severe sprain, you will experience excruciating pain along with swelling and bruising. This is because the ligaments in your ankle have been completely torn. In fact, in severe sprains, the legs are no longer able to support the weight of the body.
Help First on Leg Sprain
Mild to moderate ankle sprains will heal on their own. To speed up healing, there are several things you can do, namely:
1. Rest the ankle joint
Try to rest your foot for 2-3 days after the sprain. While resting, you can still do physical activity, but don't overdo it. It is also advised not to run or jump until you can walk without pain in your feet.
To keep your body healthy, you can exercise by training other body muscles, such as the arm muscles. You can also walk using crutches or a leg brace and avoid walking with a sprained leg.
2. Sprained ankle bandage
To prevent the injury from continuing, you can wrap the sprained ankle with an elastic bandage for 48–72 hours. This aims to relieve swelling and help the joint rest.
Don't wrap your ankle too tightly as this can restrict blood flow to your leg. If your toes are discolored, tingling, or numb, remove the bandage immediately.
3. Compress sprained leg with ice water
Cold compresses aim to reduce pain and swelling in the sprained leg. Apply the compress for 15-20 minutes, 3-4 times a day for the first 72 hours.
If you use ice cubes, avoid applying the ice directly to the skin. Also avoid using cold compresses if you have blood vessel disorders or suffer from diabetes.
4. Lift the anklehigher than chest when lying down
Elevating the sprained leg higher than your chest or hip can reduce swelling and bruising. You can use pillows to support your feet when lying on the bed or sofa.
The position of the feet that are higher than the chest makes it easier for the body to drain excess fluid in the sprained ankle.
5. Avoid things that can aggravate swelling
For at least 3 days after the sprain, you are advised not to take hot baths and saunas, drink alcohol, run, or massage the sprained ankle.
This is because some of these are known to cause bleeding, exacerbate swelling, delay the healing process, and cause further damage.
If the pain in the sprained ankle is severe enough, you can take painkillers, such as paracetamol. You can also do stretching exercises recommended by your doctor.
Although a mild sprain can heal on its own, you are advised to consult a doctor if the pain does not heal within 3 days, especially if the pain or swelling is getting worse, there are open sores, signs of infection appear, or you can't stand at all.