An ankle sprain can leave you sidelined for a week or more, depending on the severity. Using the RICE method--rest, ice, compress and elevation--to treat your ankle is the fastest and most effective way to get back on your feet and to your normal activities.
Rest
The first two days are a critical period for healing, and you should rest your ankle as much as possible. Do not attempt any physical activity, and use crutches while walking. After 48 hours, you can gradually begin to put weight on your ankle as tolerated.
For minor injuries, you should be able to return to light exercise, such as jogging, swimming or biking within two to three weeks. You may want to wear a brace for extra support and should avoid pivoting the ankle.
Ice
Ice your ankle for 15 to 20 minutes every three hours during the first three days to reduce swelling. You can use a traditional ice pack, frozen vegetables or a reusable jell pack. Wrap the ice pack in a small towel or T-shirt. Do not ice your ankle for longer than 20 minutes; doing so can cause tissue damage. After the third day, an ice pack is no longer necessary.
Compress
During early treatment, you should wrap your ankle with an elastic bandage for extra support. This will help prevent swelling and bruising. Wrap the bandage from the toes all the way to the upper calf. You want to overlap the bandage and apply it snugly, being careful not to cut off circulation. If your foot begins to feel cold, turn blue or fall asleep, remove the bandage immediately.
Elevation
You should keep your ankle raised higher than your heart for as much of the day as possible. This will help keep any swelling from getting worse. Prop your foot on the arm of the couch or with pillows. Place a few large books under your mattress to keep the foot elevated as you sleep.
When to See a Doctor
It can be difficult to differentiate between a minor sprain and a serious injury. You can treat minor sprains yourself, but if you're concerned, see a doctor to rule out a fracture or ligament tears. Seek medical attention immediately if you are not able to walk on the ankle, experience significant swelling, or have pain in the foot or above the ankle. See your doctor if pain and other symptoms do not show significant improvement after a couple of days.
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