To treat a sprained ankle effectively, the recommended approach is the R.I.C.E. method, which stands for Rest, Ice, Compression, and Elevation:
- Rest: Avoid putting weight on the injured ankle for 48 to 72 hours. Use crutches if necessary to prevent further injury. Rest helps prevent additional damage and allows healing to begin
- Ice: Apply ice packs or cold compresses to the ankle for 15 to 20 minutes every 2 to 3 hours during the first 48 hours. Always place a cloth between the ice and skin to avoid frostbite. Ice reduces swelling and numbs pain
- Compression: Wrap the ankle with an elastic bandage to help reduce swelling and provide support. Be careful not to wrap too tightly to avoid cutting off circulation. Compression also helps stabilize the joint
- Elevation: Keep the ankle raised above heart level as much as possible, especially at night, to reduce swelling by allowing fluids to drain away from the injury
Additional care includes:
- Over-the-counter pain relievers like ibuprofen, naproxen, or acetaminophen can help manage pain and inflammation
- Once swelling and pain begin to subside (usually after 24 to 48 hours), start gentle range-of-motion and strengthening exercises to restore ankle function and prevent stiffness. Physical therapy may be recommended for more severe sprains or prolonged recovery
- Use of ankle braces, splints, or supportive footwear can help stabilize the ankle during healing. In severe cases, immobilization with a cast or walking boot may be necessary
- Avoid heat, alcohol, and massage in the first 48 hours, as these can worsen swelling
Seek medical attention if:
- Pain and swelling do not improve after a few days.
- You cannot bear weight on the ankle.
- There is severe pain, numbness, or signs of a more serious injury
Following these steps helps reduce pain and swelling, protect the ankle from further injury, and promotes a full recovery
