Steps On What To Do For A Sprained Ankle At Home

Steps On What To Do For A Sprained Ankle At Home

Normally, when you have sprained your ankle, the “Do It Yourself” remedy is not advisable. The first thing to do when you have obtained this type of injury is to seek help from a professional or call a doctor.

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On cases where you need not be transported to the hospital or a professional is not available, here are some safe tips on what to do for a sprained ankle at home.

Step 1 – Rest

You need to rest the affected area but do not purely rely on rest. This is only called for because a sprain will limit your mobility on your foot specifically on your ankles. Without resting a sprained ankle, your condition may worsen as you may acquire a more painful feeling and delay the healing process.

Although some experts still recommend a one to two day rest with no heavy or sudden movements, H.E.M Ankle Rehab, a program that offers fast solutions for ankle sprains, recommends that you should not rely on rest alone but still continue to do some stretches or exercises they offer for you to recover as soon as possible.

Step 2 – Ice

The main function of ice to a sprain or any pain is numbing out the affected area but this doesn’t mean it contributes anything to the healing process or makes you feel any better. It only took away some pain but the injury is still there. This is good for about 10 minutes or until you have reach the hospital.

Prolonged use of ice is not advisable because it may cause further damage in the tissues and interfere in blood flow. According to H.E.M. Ankle Rehab, ice is good in taking away pain for some time but it also prevents the flow of blood, which is responsible in cleaning wastes on the affected area and bringing the cells responsible for repair on the broken ligaments in the sprained ankle.

Step 3 – Compression

Compression is a good support and protection for a sprained ankle since you need to limit your movements in order to avoid worsening the injury and inflict more pain to the body. The things you can use are elastic medical bandages that can be purchased from pharmacies.

If you have seen a doctor regarding your condition, make sure that you are informed on the proper procedure on how to wrap you ankle with the bandage if required. The covering should not be too tight and not loose.

It should be snug or just right making sure you are not preventing or getting complications with the blood flow in your foot. Blood flow is very important as emphasized in the H.E.M Ankle Rehab Program because “H” means Healthy Blood Flow while “E” and “M” means Eliminate Swelling and Mobility, respectively.

If you are not sure whether you have wrapped it just right, you will know that it’s too tight if you later on feel numb, increased pain or swelling.

Step 4 – Elevation

Elevation also helps in blood flow and pain relief. It reduces the tension in the feet as well.

If you are familiar with these four steps, then you must know the R.I.C.E recovery method. While this is common, there are a few recommendations that need further adjustments and corrections. Some sprained ankles also need medications or taking of pain relievers to help reduce the pain and minimize the swelling.

H.E.M. Ankle Rehab

As mentioned earlier, the “H” in H.E.M Ankle Rehab stands for “Healthy Blood Flow,” which aids the sprain by bringing nutrients through the blood vessels and discarding harmful wastes. If this is not regulated, then there will be a delay on the rehabilitation of your sprained ankle since it will not receive the proper nutrients and fighter cells to help you get better.

This is also the reason why ice is not advisable as a treatment or used in the healing process.

The next letter, “E”, stands for “Eliminates Swelling.” Because you have maintained a healthy blood flow, you must understand that the swelling occurs because of the broken tissues and damage in your ligaments.

Without the wastes and scar tissues, the swelling on your ankle sprain will go down, and this process will go faster provided you have followed to maintain your blood circulation.

The last letter and step is “M” for “Mobility.” H.E.M. does not guarantee that you will get better from a sprained ankle but ensures you will get your strength back good as new. This program will also teach you to maintain your stability and get you back on the field in no time.

It will also help you avoid the same injury again in the future. This program is recommended for sprains that do not require surgery or for people with weak ankles. Their team does not require you to purchase any special equipment or expensive medicines to help you with your rehabilitation.

You just need to rely on the human body’s natural response to injuries and how it heals itself with some guide from H.E.M.


These are just some safety steps on what to do for a sprained ankle at home. This only applies for a minor sprain case which calls for rehabilitation exercises and at-home remedies. You might also avoid wearing thin-soled footwear or jumping off a high surface without securing your landing.

Always mind your footing to prevent a sprained ankle. Be cautious. Some exercises to help you recover are stretches you can do every day while getting your ankles back in shape.

Even when you think you have fully recovered or you were able to consult an expert regarding your condition, it is still recommended that you continue strengthening your muscles and tissues, improve your balance and keeping your ankles stable.

Rehabilitation exercise are different but if you are looking for fast and ensured results without a greater cost and many visits to the doctor, then try looking in to H.E.M Ankle Rehab. If you are not comfortable with their program, they have a 30 day money back guarantee without question.

Our Top Pick For Sprained Ankle Treatment

Heal old or new ankle injuries fast!

Learn More

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