Things You'll Need:
- Ice or bag of frozen vegetables
- Ace bandage
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Step 1
Stay off and Protect it
You should try to stay off the twisted ankle as much as possible. While this might seem like common sense, many people will try to work through the pain and keep walking on it. Try to support it with an ankle brace or splint and stay off of it or the swelling will get worse. -
Step 2
Rest as much as possible
Try and take a few days off so you can give your ankle a chance to heal. The more time you give it to rest in the beginning, the better chances of it healing faster. While you don’t have to be remain completely immobile, take a break as often as possible to give it rest. -
Step 3
Ice It Down
Icing is usually the most effective when done within the first 48 hours after you have received the injury.
You can use ice in a plastic bag, a frozen bag of corn or a bag of frozen peas to help relieve the swelling of a sprained ankle. Apply gently on the area, but be sure to keep moving the ice around so you do not get frostbite in the area. Be sure to ice no longer than 20 minutes at a time. Icing for longer than 20 minutes can do more damage than good. After a 45 minute to an hour warming period, you can then apply the ice again.
Also, be sure that ice isn’t applied directly to the skin. Either put it in a plastic bag or use a thin towel between the ice and skin. -
Step 4
Keep it Elevated
This helps to reduce swelling as well as give it a chance to heal. Simply put a few pillows under it while you are sitting on a chair, a couch or on the bed. This should keep it high enough to help with the swelling. -
Step 5
Keep it Compressed
While staying off a twisted or sprained ankle is the best option for quicker healing, if you have no choice but to be up and moving, compress the ankle by wearing an Ace bandage. Wrap it snugly enough to keep the ankle in position but do not make it too tight. This can reduce circulation and actually cause it to take longer to heal. -
Step 6
See a Doctor
While sprained or twisted ankles will usually heal on their own after a short time, a doctor visit will confirm that there is not a more serious injury which will require further treatment.
