A loose pavement slab, an unexpected step, or wobbly heels can lead to a sudden twist, resulting in a swollen, bruised ankle. As experienced physiotherapists and following guidelines from the Dutch College of General Practitioners (NHG), these proven steps will help reduce pain, swelling, and get you moving again quickly.
Immediately after a sprain, cooling is the top recommendation to limit inflammation, pain, and swelling while stopping any internal bleeding. Start as soon as possible for best results.
Cool your ankle or foot three times daily for 15-20 minutes each session (no longer) during the first few days. By day three, the acute phase typically subsides.
Read also: 'Walking in heels: tips from a pro'
The NHG advises starting careful movement soon after the injury. Trust your body's signals on what feels right. To minimize swelling, elevate your leg on a chair or pillow (especially in bed) to drain fluid and blood from the area.
While elevated, gently rotate and flex your foot to promote circulation without pressure. Take tentative steps when possible, and cycling is ideal—no weight on the foot, yet it keeps you active.
For a loose or unstable ankle, an elastic compression bandage provides stability, eases walking, and speeds recovery. Avoid over-tightening, and remove it soon so muscles regain strength.
Mastering a compression bandage requires practice. Watch this step-by-step video by physiotherapist Pieter van den Berg for expert guidance.
Arnica, a registered traditional herbal medicine, has long been used to ease symptoms of sprains, falls, and bruises by reducing discoloration and discomfort.
Massage the ointment gently into the area 2-3 times daily to boost tissue repair. Tiger Balm, with cooling menthol, is a good alternative.
Source: January 2016. Text: Hanny Roskamp
