What to do with a sprained ankle?

A loose pavement, an unexpected step or wobbly heels… Before you know it you make a misstep and you end up with a thick, blue ankle. With these tips the pain will be over in no time and you will be back on your feet in no time.

Cooling

If you've sprained your ankle, the first advice is to cool down. Preferably right after you make the mistake. This prevents the inflammation that is causing the pain and swelling from spreading. It also stops any invisible bleeding.

This is how you do it

• Cooling can be done by placing your foot in a bowl of cold water.
• You can take an icepack and press it against your ankle.
• Some ice cubes with water and a tablespoon of salt in a plastic bag is also possible, but wrap the bag in a cotton cloth first (the salt lowers the temperature of the ice water a few degrees).

For the first few days, cool your ankle or foot three times a day for 15 to 20 minutes (no longer!). After three days the worst is usually over.

Read also: 'Walking in heels:tips from a pro'

Move carefully

The Dutch College of General Practitioners advises to move carefully as soon as possible after a sprain. You probably feel what works and what doesn't. Another way to avoid the worst swelling is to raise your leg on a chair (or place a pillow under your foot, if you're in bed). This prevents the accumulation of fluid and blood in the bruised area.

This is how you do it

When you lie with your leg up, you can gently rotate and flex your foot to stimulate blood flow without applying pressure. Taking some careful steps as soon as you can is fine. Cycling is also allowed, no weight rests on the foot, a safe way to get moving.

Compression bandage

If the ankle feels very slack, applying a pressure bandage may help. It must be an elastic bandage, so that the pressure is not too great. A compression bandage can give the ankle stability, making it easier to walk and that in turn contributes to a quick recovery. By the way, don't keep walking endlessly with pressure bandages; your muscles have to start doing their job again as soon as possible.

This is how you do it

Applying a pressure bandage takes some practice. In this video, physiotherapist Pieter van den Berg explains step by step how to approach this.

Arnica ointment

Arnica, registered as a traditional herbal medicine, has been used traditionally to relieve the effects of falls, slips and sprains. It is known for helping against bruising.

This is how you do it

Gently massaging the injured area two to three times a day promotes the regenerative capacity of the injured muscles. An alternative is tiger balm, which contains the cooling menthol.

Source:January 2016 Text:Hanny Roskamp