Whether you are an athlete who competes at the highest level or an average Joe, the odds are very good that you will sprain something at some point. Whether this is an ankle, knee, shoulder, or anything in between, there are methods for treating these injuries that will result in the most complete and speediest recovery, which is what we all want! Here are some tips to ensure the best recovery possible.  Don’t forget to keep our sports physical therapy services in mind as well! https://rebuildingchampions.com/sports-pt.html

Keep Moving

Many people think that they should completely refrain from using parts of their body affected by a sprain, but this can often do more harm than good. It is important to keep your muscles working near the sprain to maintain muscle health and avoid a complete loss in blood flow to the area. It is important to not overdo it though, as all sprains do require rest as well. Crutches may be required in the first 24 hours depending on pain.


This is the single most crucial step in healing quickly from a sprain. Icing a sprain will go a long way in reducing swelling and speeding your recovery time. When you have a sprain, you should be icing it for 10 minutes for every single hour that you are awake. While icing is important, it is extremely important that you do not ice for more than 10 minutes every hour because this will do more harm than good.

Choose Your Footwear Wisely

This tip applies most specifically to sprained ankles, as good footwear is imperative to healing an injured ankle. With a sprained ankle, you should be sure to wear shoes that have good heel and arch support. These types of shoes will take a lot of pressure off the ligaments in the ankle and ensure that they heal properly.


You can apply a bit of pressure to the sprained area by compressing it with ace bandage wraps. This goes a long way in reducing internal bleeding and increasing the range of motion you have within this area. These are both helpful results that will increase the speed and effectiveness of recovery.


You should attempt to elevate the sprained area above the heart for around 3 hours a day for the first few days after the injury. This offers a similar advantage to icing the area, as it will decrease the blood flow to the area and increase the blood flow away from the area, causing less swelling.
Spraining one of your joints in essentially inevitable, but it is not something that has to be a huge deal. This is especially true when you adhere to the tips described above.