A diagnosis of a Grade 1 sprain indicates slight stretching and microscopic tearing of the ligament fibers. It should heal with basic treatment at home within a week or two. If you have a Grade 2 sprain, the ligament is partially torn. A Grade 2 sprain typically causes moderate tenderness or swelling around the joint. It usually takes 3 to 4 weeks to recover from a Grade 2 sprain. The most severe ligament injury is a Grade 3 sprain, which is a complete tear of the ligament. This level of injury typically takes 6 to 12 weeks to heal and may require more extensive physical therapy. In the worst case, you may need surgery to repair the ligament. Recovery and rehabilitation after surgery can take up to a year.
For example, if you’ve injured a ligament in your knee, avoid putting any weight on that leg for at least 2 or 3 days. Your doctor may recommend a longer period of rest if your injury is more severe. For knee or ankle sprains, you might find it easier to rest the joint by using a cane or crutches to walk. While it’s important to rest a sprain or strain, try practicing range of motion exercises when you stop feeling acute pain or swelling.
It’s safe to apply ice 2 or 3 times a day. However, you want to make sure you wait 2 or 3 hours after the first application before you ice your knee again.
Wear the brace at all times when your doctor advises you. Wearing a brace while sleeping might be particularly beneficial since you don’t have much control over how you move your body when you’re asleep and could re-injure yourself. Using a brace for extended periods of time on a grade I or II strain can cause stiffness. Follow your doctor’s instructions, but then remove the brace after 1–2 weeks to practice range of motion and flexibility exercises.
Avoid taking over-the-counter medications regularly for more than 2 or 3 days. If you’re still having significant pain or discomfort after 2 or 3 days, talk to your doctor. You may get better relief from a prescription medication.
Foods that are rich in proteins, vitamins, and minerals will help your body heal without a lot of empty calories that could cause you to gain weight while you’re recovering. Leafy greens, whole grains, lean meats, yogurt, and milk are some foods that are dense in nutrients and can help your body heal more rapidly. [8] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Fruits and vegetables rich in vitamin A include carrots, sweet potatoes, Swiss chard, winter squash, and spinach. Fruits and vegetables rich in vitamin C include citrus fruits, kiwi, peppers, and broccoli.
If you’re a vegetarian or vegan, fill your recovery diet with plenty of quinoa, lentils, chickpeas, tofu, spinach, and kale for protein. [11] X Research source
If you’re lactose intolerant or are a vegan, eat plenty of dark, leafy greens, including kale, collards, and mustard greens, to get your calcium. Soy, broccoli, and okra are also good sources of calcium.
Flax seeds and walnuts also have omega-3 fatty acids, if you don’t eat fish. You might also consider taking an omega-3 supplement, although your body doesn’t absorb the fatty acids as well from a supplement as it does from food.
Tell your doctor that you want to be physically active again as soon as possible. Find out what kind of exercises you can do and how you can protect the joint while you’re exercising. For example, your doctor may instruct you to wear a brace on the injured joint and to ice it after you finish exercising.
If you have a moderate injury, your doctor may give you exercises and stretches to do at home on your own. However, if you have a more severe injury, your doctor will likely refer you to a physical therapist.
For example, if you injured a ligament in your knee, you might start with swimming or riding on a stationary bicycle to get your knee moving again.
Giving the joint some additional stability allows you to move without having to rely too much on that ligament. A brace or wrap also keeps your bones and ligaments in correct alignment, which can be helpful if you do experience a sudden jolt or twist.
