Ah, the ever-present ankle sprain. These painful twists send us hobbling for ice packs and more when they strike, which is fairly often for most folks. The question is, how can one avoid them, and what’s the best way to make them heal?

Podiatry Center of New Jersey is committed to delivering the finest in conservative and preventative care for a wide range of foot and ankle conditions, and we’re well aware of just how big a difference patient education can make. Take the first step towards sprain-free ankles and read on for hints, tips, and tricks to kick sprains to the curb.

Prevention Strategies

  • Warm Up & Cool DownPrepare your muscles with gentle stretches and light movement before and after activity.
  • Strengthen Those Supporters: Strong ankles and calves are natural shock absorbers. Include ankle circles and calf raises in your workout.
  • Mind Your Footwear: Ditch worn-out treads! Choose supportive shoes with good traction, especially for uneven terrain or sports.
  • Listen to Your Body: When tired, your risk of injury increases. Take rest days, listen to pain signals, and avoid pushing yourself.
  • Get Geared Up: Consider ankle braces for high-risk activities like sports. Consult your podiatrist to explore suitable options.

Sprained? Now What?

  • RICE is Nice: Rest, Ice, Compression, and Elevation make a difference. Limit activity, ice the area (wrapped!),  use a compression bandage and elevate your ankle.
  • Pain Relief Partners: Over-the-counter pain relievers can help manage discomfort. Check with your doctor for proper dosage.
  • Gentle Progress: Once the initial pain subsides, gentle stretching and light strengthening exercises can promote healing and regain range of motion. Consult your doctor or a physical therapist for guidance.
  • Watch for Red Flags: While some discomfort is normal, persistent pain, significant swelling, or inability to bear weight requires a doctor’s visit.

Remember, recovery takes time and patience. Listen to your body, follow your treatment plan, and don’t rush back to activity too soon.

At the Podiatry Center of New Jersey, our team of doctors treats various conditions such as toe deformitiesarthritisnail fungus, and heel pain. Our 16 conveniently located offices provide high-quality care for patients across Essex, Hudson, Middlesex, Ocean, Passaic, and Union Counties. Contact our Wayne, NJ office at (973) 925-4111 for an appointment today!