Physical Therapy in Long Island City, Sunnyside, NY | Fast Pain Relief

Revolutionary pain relief and healing

Revolutionary Physical Therapy Solutions
33-10 Queens Boulevard Suite 301, Long Island City, NY 11101
Call for a FREE Consult: 1-800-905-0513

You are here: Home / Physical Therapy / Best Home Treatment for Ankle Sprain

Best Home Treatment for Ankle Sprain

July 3, 2018 By Reginald Tiu Leave a Comment

One of the most common problems for the ankle is ankle sprain. An ankle sprain is an injury to the ligaments surrounding the ankle. It occurs when the ligaments supporting the ankle is stretched beyond their limits or tear. Ankle sprains very in severity depending on the amount of damage to the ligaments. Complete tear of the ligaments can cause the ankle to be unstable. Since this is so common, I want to tell everyone what are the best home treatment for ankle sprain.

Common Causes of Ankle Sprain

The most common causes of ankle sprain are:

  1. Walking or running on uneven surface or stepping on someone’s foot
  2. Falls
  3. Participating in sports that require cutting movements or rolling and twisting of the foot
  4. Someone else stepping on your foot

Symptoms of Ankle Sprain

Signs and symptoms of ankle sprain vary depending on the severity of the injury. They may include:

  1. Pain especially upon weightbearing
  2. Swelling
  3. Bruising
  4. Tenderness
  5. Limited range of motion
  6. Instability of the ankle

Home Treatment for Ankle Sprain

Treatment for ankle sprains vary depending on the severity of the injury. The most popular approach is the RICE method: Rest, Ice, Compression, Elevation. A more modern version of this will include P at the beginning: Protection. But aside from these, exercise is also very important. Proper exercise will help you recover from your ankle sprain faster. Here are some good exercises to do for your ankle sprain. Repeat them 2-3 times a day. You can get access to video instructions here.

  1. Ankle dorsiflexion – with your foot in neutral, point your toes up towards you as far as you comfortably can and then go back to neutral position. Repeat this 15 times.
  2. Ankle plantarflexion – with your foot in neutral, point your toes away from you as far as you comfortably can and then go back to neutral position. Repeat this 15 times.
  3. Ankle inversion – caution with this movement. If you twisted or rolled your ankle inwards, don’t do this at the beginning. Start doing this when the pain subsides. With your foot in neutral, turn your foot inwards as far as you comfortably can and then go back to neutral position. Repeat this 15 times.
  4. Ankle eversion – caution with this movement. If you twisted or rolled your ankle outwards, don’t do this at the beginning. Start doing this when the pain subsides. With your foot in neutral, turn your foot outwards as far as you comfortably can and then go back to neutral position. Repeat this 15 times.
  5. Foot circles – with your foot in neutral, draw a circle as big as you comfortably can with your foot. Do this clockwise and counterclockwise 15 times each direction.
  6. Ankle alphabet – with your foot in neutral, write the alphabet in the air with your foot. Do it as big as you comfortably can. You can go through the whole alphabet or part of it depending on your pain.
  7. Calf stretch – with your foot in neutral, use a towel/belt/stretch strap and hook it to the front part of your foot. Point your toes towards you and give it a little pull with the strap until you feel a stretch on your calf muscle. Hold this for 20-30 seconds and repeat 3 times.

Treatment for Ankle Sprain

If the above home remedies are not enough to relieve your ankle sprain, Don’t Worry! We can design a specialized program that has shown great results at relieving your pain quickly. This program can consist of using different modalities including the revolutionary Laser treatment, manual therapy techniques and exercises. Call Restore Plus TODAY for more information or to schedule an appointment! (800) 905-0513.

Restore Plus Physical Therapy & Rehabilitation
33-10 Queens Blvd. Suite 301
Long Island City, NY 11101
(800) 905-0513
RestorePlusNY.com

Filed Under: Get Active & Fit With Regie, Physical Therapy Tagged With: Falls, Fast Pain Relief, Flexibility, Physical Therapy in Long Island City NY, Physical Therapy Solutions, Slips, Sprain

We just know you are going to love the results, value, and affordability that we offer a 100% satisfaction, no-risk, money-back guarantee*. Just let me know within 30-days of starting the program and I will give you your money back. No hassle, no problem.

CALL TO GET STARTED NOW

1-800-905-0513

*Insurance amounts are not refundable due to strict state and federal law.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

We just know you are going to love the results, value, and affordability that we offer a 100% satisfaction, no-risk, money-back guarantee*. Just let me know within 30-days of starting the program and I will give you your money back. No hassle, no problem.

GET A FREE CALL TO SEE IF THIS IS RIGHT FOR YOU

1-800-905-0513

*Insurance amounts are not refundable due to strict state and federal law.

Follow Us

  • Facebook
  • Instagram

Restore Plus Physical Therapy and Rehabilitation

33-10 Queens Boulevard Suite 301,
Long Island City, NY 11101

Follow Us

  • Facebook
  • Instagram

Recent Posts

  • How to Eat Healthy During the Holidays December 20, 2022
  • What to Expect After A Knee Replacement October 5, 2022
  • 3 Key Exercises for Rotator Cuff June 14, 2022
  • 3 Habits for Success March 31, 2022
  • Top 3 Foods to Avoid During the Holiday December 13, 2021

Rave Reviews

"When I began treatment at Restore Plus I could barely move my shoulder without pain...Within a couple of weeks my shoulder was about 80% better. He showed me how to alleviate leg cramps, which has been a huge help. The exercises and treatments have improved my strength and flexibility."  -Regina S. - Sunnyside, NY

Read More

 

Free 15-Minute Phone Consultation

Speak with a specialist and learn how you can stop your pain today.

  • Home
  • About Us
  • Solutions
    • Ergonomics and Injury Prevention
    • Fall Prevention
    • Kinesio Taping
    • Laser Therapy
    • Pain Relief Program
    • Post-Rehab Wellness Program
    • Pre & Post Surgery Program
    • Sports Rehabilitation
    • Vertigo and Dizziness Treatment
  • Location
  • Insurance/Cost
  • Contact Us
  • New Patient Corner
  • Testimonials
  • Staff
  • Get Active & Fit With Regie
  • Blog
  • Equipment

Copyright © 2023 Restore Plus Physical Therapy & Rehabilitation PLLC - Powered by IndeFree