Few of us have made it this far without at least one sprain of some kind. Maybe it was your ankle when you tripped on a well-disguised hole in the grass or your knee when you fell skiing. Whether or not you remember the cause, chances are you remember the discomfort of the sprain and might appreciate learning ways to expedite your healing should it happen again.

Ligaments connect bone to bone and function to stabilize joints. A sprain occurs when ligaments are over-stretched, slightly torn or ruptured. The symptoms and healing time of a sprain is directly correlated with its severity.

Grade I sprain: This mild sprain results in a stretched or slightly
torn ligament, but only slight pain or swelling. You can put weight on
the joint and move it with no discomfort. Those with grade I
sprains are usually able to return to their normal activities within
1 – 2 weeks of the injury.

Grade II sprain: This moderate sprain causes partial tearing of the
ligament, resulting in moderate pain and swelling and perhaps some
bruising. You will have some difficulty putting weight on or moving
the joint. Those with grade II sprains are usually able to return to their normal activities within 2 – 4 weeks.

Grade III sprain: This severe sprain causes a complete rupture of the
ligament. Pain, swelling, and bruising is severe. You can’t put weight
on or move the joint. Grade III sprains require a much longer healing
time, usually 12 -16 weeks. Grade III sprains should be evaluated by a qualified medical provider.

In my clinical experience, the following recommendations can reduce the standard healing times above by as much as half.

• RICE (Rest, Ice, Compression, Elevation)

Much of the local damage of a sprain is a result of the inflammation and swelling, not the injury itself. If you can limit these two factors immediately after the injury, your healing time will be shortened. Ice should be applied in a progression of 15-30 minutes on and 2 hours off during at least the first 48 hours. A compression bandage should not be so tight it limits circulation into the joint.

• Anti-Inflammatory Diet

A whole foods diet focusing on cold-water fish, vegetables and nuts/seeds should be implemented as soon as possible after the injury to minimize inflammation. Pro-inflammatory foods such as red meat and dairy should be limited for at least the first 48 hours after the onset of the injury.

• Proteolytic Enzymes (Bromelain, Trypsin, Chymotrypsin)

These enzymes can help to decrease pain, inflammation and speed healing. Bromelain is found in pineapples and Trypsin and Chymotrpsin are naturally occurring in the body. Consuming several servings of fresh pineapple per day for up week after the injury can give you a good dose of bromelain. A quality bromelain supplement will be even more effective due to its potency and absorbability. Trypsin and Chymotrpsin are best taken in supplement form as only trace amounts are found in animal foods.

• Arnica Montana

Arnica Montana is a flower based homeopathic remedy that can reduce bruising and speed healing. Best results can be achieved from taking it both internally and applying arnica gel/cream to the sprain directly.

• Citrus Bioflavonoids

Rutin and other citrus bioflavonoids can help to reduce swelling and bruising. Citrus bioflavonoids are found in the pith (white part) of citrus fruits, but the quantities needed are best obtained from supplementation.

• Acupuncture & Chinese Herbs

Acupuncture and Chinese Herbs can help to decrease pain and swelling, reduce bruising, balance the response of the immune system and speed overall healing. Acupuncture and Chinese Herbs should be implemented as soon as possible after the injury.

• Thera-Band Exercises

Once swelling has decreased, exercises using Thera-Bands can help to return strength and stability. Thera-Bands are available from a variety of practitioners including physical therapists, acupuncturists and chiropractors.

Most sprains heal without complications, but failing to properly rehabilitate the sprain can leave you susceptible to reinjury. Some experts estimate that as many as 80% of those with a sprain will repeat the injury during their lifetime. Implementing effective natural treatments will help you to beat the odds.