The ankle is one of the most commonly injured joints of the body. Strains and sprains reign in ankle injuries, but tendinitis, bursitis, and fractures also happen.

The ankle is the juncture of three bones: the tibia and fibula on the lower leg and the talus of the foot, also known as the ankle bone. Held together by ligaments and tendons, the ankle allows the foot a wide range of motion. Because of the ankle’s crucial role in walking and standing, ankle injuries should be taken seriously and treated properly.

As with other joint injuries, the first steps in treatment for the most ankle injuries - including sprains, strains, and Achilles tendinitis and bursitis - are rest, application of ice, compression and elevation. But there are some other things you can do to treat sprains and other injuries. Here are some simple tips on how to manage ankle pain:

For Sprains:

• Stay off the ankle as much as possible until the swelling stops, usually about 24 to 48 hours.
• Use crutches if bearing weight is painful.
• If swelling last longer than 3 days, alternately soak the ankle in cold water 45° to 60° F for 1 minute and then in warm water 100° to 105° F for 2 or 3 minutes. Do this for 15 to 20 minutes total, and stop if swelling increases. Print the alphabet in the air with your big toe to help increase range of motion.
• As the Swelling and the pain decrease, begin gentle stretching and strengthening exercises to regain range of motion.

Other Injuries:

Strains - Avoid bearing weight on the ankle for 24 to 48 hours. If pain and swelling are worse after 24 hours, call your health care provider. If you can’t still bear weight on the ankle after 48 hours, see your health care provider. As the swelling and pain decrease, begin gentle stretching and strengthening exercises to regain range of motion.

Tendinitis - Decrease activity for 1 to 2 weeks or until fairly pain free. Apply heat to the area before stretching and ice when you have finished. If there is no improvement in 10 to 14 days, call your doctor.

Gout - Raise your legs and apply ice, if you can stand it. Call you doctor for prescription drugs.

Swelling - If your ankles swell after you’ve been sitting or standing for a long time, raise your legs. Increase activity and movement to prevent swelling. If swelling continues longer than 3 days or if there is pain without injury, see you health care provider immediately.

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