Did you also roll your leg? Correct first aid for a sprained ankle

At some point in our lives, almost everyone has experienced a sprained ankle. Perhaps while playing sports, going down stairs, tripping over a small stone on the road, or walking in high heels, our ankle suddenly twists to the side. The pain that comes with it is unbearable. So, do you know exactly what to do when this happens? Some people rub warm coconut oil on it, while others apply pressure and bandage it with a cloth. But there is a correct first aid procedure to follow at this time. Today, let's talk about a sprained ankle.

What exactly is a sprained ankle?

Simply put, there are strong bands of tissue that connect the bones in our ankle and help keep the joint stable. These are called ligaments . When the leg is suddenly bent the wrong way, these ligaments can stretch beyond their limits, sometimes tearing a little, or even breaking completely. That's what we call an 'ankle sprain.'

When should you go to the hospital (ETU) immediately?

It's normal to experience some pain and swelling after a sprained ankle. However, if you have any of the symptoms below, don't try to treat it at home and go to a hospital's emergency department (ETU) immediately . This could be a serious condition, such as a broken bone.

If it's a simple sprain that doesn't have these symptoms, you can treat it at home. There's a very simple, yet very effective method that's accepted all over the world. It's called the RICE method.

The best thing you can do at home: the RICE first aid method

RICE is a four-letter acronym. Each letter stands for a step you need to take. Let's see exactly how to do this.

R - Rest

This is the most important thing. As soon as the leg is sprained , give it a rest . If you continue to walk, run, or work, the injured ligament will be further injured and the healing will be delayed.

• Reduce walking as much as possible.
• If necessary, use crutches.
• Avoid putting weight on that leg as long as it hurts.

I - Ice (Icing)

The next thing to do is to apply ice . Ice not only reduces pain, but also helps control swelling.

• Take some ice cubes from the fridge and wrap them in a clean cloth or towel. Never put ice directly on the skin , as it can damage the skin.
• Place this ice pack on the sprained area for about 20 minutes .
• Apply ice every 2-3 hours for the first two days (48 hours). This will help control the swelling to a great extent.

C - Compression (bandaging)

Compression is the application of a light bandage to the injured area to support it and reduce swelling. You can use a ``crepe bandage`` available at pharmacies for this.

• But remember, don't squeeze too hard! If you squeeze too hard, it can interfere with blood circulation, causing numbness and discoloration.
• If your fingers feel numb or blue when you move them, it means your belt is too tight. Loosen it a little right away.

How to properly wrap your ankle?

1. Start wrapping by placing the tape slightly behind the toes.

2. Wrap the hair in a spiral towards the heart, that is, upwards, with each round covering about half of the previous round.

3. Wrap the foot, heel, and ankle completely, extending a few inches above the injured area.

E - Elevation

The final step is to keep the leg elevated . This will use gravity to reduce swelling.

• Whenever you are lying down or sitting, place two or three pillows under the sprained leg, keeping it higher than the level of your heart .
• It is very important to do this, especially within the first 48 hours.

What do you do for the pain?

If you still have pain while doing the RICE method, it's best to talk to your doctor before taking painkillers. He or she will prescribe the most appropriate medication for you.

What else can you do to recover quickly?

After the first two days, the pain and swelling will gradually begin to subside. After that, there are a few other things you need to take care of to fully recover.

• Follow your doctor's instructions: If you see a doctor, follow his or her instructions exactly. You may also need to get an X-ray.
• Light exercise: Once the pain has subsided, start moving your ankle up and down, left and right. This will help restore range of motion in the joint. However, if you feel any pain, stop the exercise.
• Physiotherapy: In some severe sprains, your doctor may refer you to a physiotherapist. They will teach you specific exercises to strengthen your ankle.
• Don't rush: Stop playing sports, running, or jumping until you're completely healed. If you start doing your old activities again before you're fully healed, you're more likely to sprain your ankle again.

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