What should I do after an ankle sprain?
As soon as possible, and for 72 hours after injury, use the RICE method:
- Rest : Take it easy and move only within the limit of your pain.
- Ice : As soon as possible, and for 20 minutes every two hours, apply ice or a frozen gel pack wrapped in a towel. This helps to control bleeding within the tissues and the pain, and reduces secondary tissue damage.
- Compression: Bandage the entire ankle and lower shin firmly. This helps to control swelling.
- Elevation : As much as possible, raise your ankle higher than the level of your heart to reduce swelling.
Disclaimer: The information is for informative purposes and not to replace proper treatment. For more information or to book an appointment plase contact Sydney Physiotherapy and Sports Injury Clinic