How to Treat a Sprained Ankle

Introduction

Whether you've suffered an urban injury running to catch the bus or a rural plight exploring a hiking trail, the RICE method--Rest, Ice, Compress, Elevate-—will get you up and moving again. Follow these helpful steps to help heal your sprained ankle.

By: eHow Sports & Fitness Editor

Length: 0:51

Comments: 14

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Difficulty: Easy

Tips & Warnings:

It's sometimes difficult to tell a fracture and a sprain apart. See a doctor if pain and swelling do not subside after 3 days of self-care.
One day off your feet can get you back in action faster than limping around for a week on injured ligaments and muscles.
Avoid using heat while the area is swollen—you want to reduce blood flow to the area, not encourage it.

Step1

Rest the injured ankle—-in fact, stay off the leg as much as possible.

Step2

Ice the injury immediately, applying an ice pack for 20 minutes every hour until the swelling subsides.

Step3

Compress the injured area with an elastic bandage to reduce swelling and immobilize the ankle. Wrap from the foot toward the knee, and be careful not to wrap so tightly that you cut off circulation.

Step4

Elevate the leg above your heart.

Step5

Use moist heat once swelling in the area has subsided.

Step6

Begin using the ankle again gradually as pain decreases.

Comments

DrNancyMalik said

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on 8/3/2008 Ankle sprain – acute: Arn, Rhus-t, Ruta
Ankle sprain – chronic weakness: Stront-carb

DiscountTickets said

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on 3/31/2008 What a great idea, to place this information as an article on ehow. Thanks

RFerriANP said

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on 3/31/2008 Great video!!! Medically I would suggest that there always be a barrier between ice application and the skin to prevent "freezer burning" of the skin.

dawnzlight said

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on 11/6/2007 Great article. RICE is key and when the swelling is reduced, go see a Neuromuscular massage therapist. Don't forget to use some epsom salt and soak that foot!

Gringa74 said

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on 9/6/2007 I'm so familiar with sprained ankle. It take turns on my feet, and usually happens every two years..lol

But the best for me is just ice and elevate the leg with a pillow under the foot. In less than half of a day I might be walking almost normal.