Keep it elevated unless it is painful to do so, then just rest it in whichever position is the most comfortable. Take Ibuprofen/Motrin to help with the swelling, maybe using ice if the ankle starts to swell. Remember to keep ice/ice packs from resting directly against the skin by wrapping it in a thin layer of fabric like a tea towel or a t-shirt.
Try flexing and extending your feet like a dancer. Roll out your ankles. Ibuprofen, ice, and rest. If you have to use it then try kinesthetic tape.
I have done this many times! My best advice is keep the ankle elevated, ice for 20 minutes at a time, 3 times a day, and take Advil twice a day for the pain. Try to stay off of it, but as the pain gets better, try to move it a little to gain its strength back. Good luck and healing vibes to you!
ice, elevate, take homeopathic arnica internally, take turmeric root internally to minimize swelling, apply arnica ointment or oil externally, wrap with ace bandage; rest if possible and don’t work standing up for long periods. Eating strawberries & pineapple will also help minimize swelling; Vitamin C for bruising. If really bad, crutches & air cast can be used.
Cool it with an ice pad or something similar. Gove yourself some rest and treat it nicely mot putting too much weight on it.
Go to the doctor’s or try wraping it with an ace bandage. Ice it 10 mins off and on, while keeping your foot elevated as much as possible.
You rest it. That’s the most important thing. One reason is that it’s weaker now that it’s injured and, being weaker, is more susceptible to being injured again, thus taking even longer to recover.
Rest the ankle (use crutches if needed) Ice the ankle for 20 to 30 minutes every 2 to 3 hours for the first 2 days Compress (wrap) the ankle lightly -- not tightly -- with an elastic bandage or ankle brace For the first 48 hours, elevate (raise) the ankle higher than your heart whenever you’re lying down. If symptoms persists go to yout doctor.
I normally pop on an ice pack and try to keep the for elevated. I definitely skip a day of training just to give myself 24hours to rest
R.I.C.E. Rest, ice, compression, and elevation. Try not to do anything too strenuous, ice 30 mins on then 30 mins off, if you have a compression sock you can use that to keep down the swelling, and elevate it... that means keeping it above heart level. Ibuprofen or another anti-inflammatory can help with pain... if it’s bad enough consider a brace! Also, make sure it really is just sprained. You can have a hairline fracture where the muscle connects to the bone, if it pulls on the bone too hard it can crack or break. If icing and elevating isn’t helping consider talking to your doc!
Answers reflect the personal experiences of Fabulous community members. They are not medical or professional advice — for guidance about your health, talk to a qualified professional.
