A sprained ankle is one of the most common orthopaedic injuries - whether you're a trained athlete, occasional exerciser or couch potato. Most of the resulting pain is caused by inflammation.
Dr Kevin M H Yip, Consultant Orthopaedic Surgeon at Singapore Sports and Orthopaedic Clinic, recommends you follow the RICE - rest, ice, compression and elevation - method to reduce and prevent inflammation.
Rest prevents further injury and avoids stress on already inflamed tissue. Rest your ankle joint by wearing a brace, splint or, if severe, using crutches. . More severe sprains may be treated with use of crutches.
Ice is the best treatment. Applying ice to an injury often does more than taking medication. Ice counteracts increased blood flow to the injured area. It reduces swelling, redness and warmth. If applied quickly, it prevents much of the inflammation from developing. Never apply ice directly to your skin. Wrap it in a towel, or use an ice bag. Apply ice for 20 minutes at a time, with at least 30 minutes between applications - to prevent frostbite.
Compression - also known as "strapping" - provides support and helps prevent inflammation. Use an elastic wrap such as an Ace bandage to immobilise the ankle, but don't apply too tightly!
Elevation Raising an injury as high as helps the body absorb any fluid that's leaked into the tissue. Ideally, prop your ankle up so it's above your heart. Sit in a reclining chair or prop your legs up with pillows.
Anti-inflammatory pain medication such as Ibuprofen or Naproxen will also help to reduce pain and combat swelling. Singapore Sports and Orthopaedic Clinic, Tel: 6471 2696, www.bone.com.sg
Posted Sept 2010
