If you sprain your ankle, follow these steps to manage the injury effectively:
Immediate First Aid (RICE Method)
- Rest: Avoid putting weight on the injured ankle and minimize walking for at least the first 24 hours. Use crutches if necessary to offload the foot
- Ice: Apply ice or a cold pack wrapped in a towel to the ankle for 15-20 minutes every 1-2 hours during the first 48 hours or until swelling decreases. Do not apply ice directly to the skin to avoid frostbite
- Compression: Wrap the ankle with an elastic bandage or compression wrap starting at the toes and going up past the ankle. The bandage should be snug but not so tight that it cuts off circulation. Compression helps reduce swelling
- Elevation: Keep the ankle elevated above heart level as much as possible, especially in the first 24 hours, to reduce swelling and pain
Additional Care
- Pain relief: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation
- Avoid HARM: For the first 48-72 hours, avoid Heat, Alcohol, Running or strenuous activity, and Massage, as these can increase swelling and delay healing
- Protection: Use a brace, splint, or tape to protect the ankle from further injury during healing
Rehabilitation
- After the initial pain and swelling subside (usually after a few days), start gentle range-of-motion exercises like ankle circles or alphabet writing with your foot to maintain mobility without causing pain
- Gradually progress to strengthening exercises such as calf raises as healing continues
When to See a Doctor
- If swelling and pain do not improve after a week
- If you cannot bear weight on the ankle at all
- If there is severe pain, deformity, or numbness
- If you suspect a fracture or more serious injury
Healing typically takes 1 to 6 weeks depending on severity, but following these steps can help reduce complications and support recovery
. In summary, the best initial approach is to follow the RICE protocol-rest, ice, compression, and elevation-along with pain management and gradual rehabilitation under medical guidance if needed
