When a sprained ankle occurs, immediate first aid treatment is crucial. If you’ve been searching for first aid methods, you’ve probably come across RICE. The RICE method for sprained ankles refers to:
- Rest: After a sprain, immediately stop any activities that cause ankle pain. Avoid applying pressure to the ankle to allow it to rest and reduce the chance of further injury in the short term.
- Ice: Apply ice to the painful area of the ankle for 10-20 minutes at a time, at least 3 times a day. Ice helps reduce swelling and pain. Note that when icing, avoid direct contact with the skin; use a towel to wrap the ice pack to protect the skin from frostbite.
- Compression: Use an elastic bandage to wrap the injured ankle, aiming to control swelling and support the injured area. However, ensure the bandage is not wrapped too tightly to avoid restricting blood flow.
Elevation: Elevate the injured ankle above heart level to reduce blood return and decrease swelling. It’s best to place the ankle on a pillow while sleeping to maintain this elevated position.
Although RICE is simple to perform, did you know? RICE is actually an outdated method. As of 2024, there is a more widely recognized and effective first aid method for sprained ankles.
Peace and Love Acute Injury Treatment Method
The “Peace and Love” method was published in the British Journal of Sports Medicine in 2019, and it has since become widely accepted as a replacement for RICE in the medical community. The biggest difference lies in the “Ice” step from RICE. While ice can temporarily relieve pain and reduce swelling, it primarily controls symptoms rather than providing any therapeutic effect. This can prolong recovery and slow down the healing process. The latest “Peace and Love” complete process is as follows:
Acute treatment after injury: Follow the PEACE principle
P: Protect
Reduce activity in the injured area within the first 1-3 days to prevent worsening the injury. Reducing activity doesn’t mean complete immobility, but engaging in light activities to help the body heal.E: Elevate
Elevate the injured area above heart level to promote fluid drainage and speed up swelling reduction.A: Avoid anti-inflammatory medications
Inflammation is a necessary part of the healing process. Using anti-inflammatory drugs may hinder long-term healing. This is also why ice therapy is not recommended for prolonged use.C: Compress
Use a bandage or patch to apply external pressure, helping to reduce swelling.E: Educate
Therapists should educate patients to adopt an active rehabilitation approach rather than relying on passive therapies such as electrical therapy, manual therapy, or acupuncture, which may not effectively improve early recovery and may even have adverse long-term effects. Educating patients about load management and understanding their condition can help avoid over-treatment, unnecessary injections, or surgery, reducing medical costs.
Recovery phase: Follow the LOVE principle
L: Load
Encourage patients to gradually resume exercise and normal activities as pain allows, as appropriate load helps promote tissue healing, remodeling, and increases the tolerance and function of tendons, muscles, and ligaments.O: Optimism
Maintaining a positive mindset has a beneficial effect on recovery. Psychological factors such as pessimism, depression, and fear can hinder rehabilitation.V: Vascularisation
Start aerobic exercise within a few days after injury to improve blood circulation to the injured area, boosting energy and function, and reducing dependence on painkillers.E: Exercise
There is ample evidence supporting exercise in treating ankle sprains and reducing recurrence rates. Exercise helps restore range of motion and muscle strength. Pain should be avoided during exercise to ensure optimal healing, and physical therapists should be consulted to design tailored exercises to prevent re-injury.
How to prevent sprains through strengthening exercises
To prevent future sprains, especially for those with a history of spraining their ankle, strengthening exercises are highly effective. These exercises help build ankle strength, improve joint stability, and reduce the chance of injury in sudden situations. Here are some simple and effective stretches that you can perform in your daily life:
Swelling Reduction Methods for Sprained Ankles
Swelling is a common symptom after a sprained ankle, and in addition to the first aid methods mentioned earlier, there are other effective ways to speed up swelling reduction and relieve pain. OneEssential’s physical therapists use the following methods to help accelerate ankle swelling reduction and shorten recovery time:
- High-intensity laser therapy: This equipment’s mechanical waves promote local microcirculation, assisting lymphatic drainage in the injured area. Combining biological stimulation with photomechanical stimulation, it speeds up healing and reduces swelling.
- Pulsed Magnetic Field (PMF): PMF therapy is a non-invasive technique that promotes healing and relieves pain. It applies electromagnetic fields to the body, stimulating cell activity and improving blood flow and circulation in the injured ankle to reduce edema and swelling.
- Focused Shockwave Therapy: Using “acoustic waves” technology, stable high-energy shockwaves penetrate the muscle and tendon layers, stimulating cell self-repair, rapidly reducing pain, and promoting the dispersion of swelling.
Consequences of Improper Treatment of Sprained Ankles
If a sprained ankle is not properly treated or rehabilitated gradually, the risk of long-term complications significantly increases. The most common problems include:
- Joint instability: This occurs when ligaments do not fully heal and cannot properly support the ankle. This instability can cause frequent weakness in the ankle when walking or exercising, especially on uneven surfaces.
- Chronic sprains: Repeated sprains may indicate chronic instability because the ligaments are still damaged and have not fully recovered. Minor activities could trigger new sprains.
Addressing chronic sprains focuses on enhancing ankle stability. OneEssential’s physical therapy sessions can strengthen the muscles around the ankle, providing tailored exercises to improve stability and coordination, reducing the likelihood of future sprains.
We recommend scheduling a 1-on-1 consultation with OneEssential’s physical therapist to assess the severity of your sprain. Delaying medical attention for moderate or severe sprains can significantly increase recovery time and even multiply the chances of future injury.