Have you sprained your ankle
At Physio SA we treat many sprained ankles and we know that the first 24 to 72 hours after your injury are crucial. During this time, you need to implement the R I C E method, as follows: rest, ice, compression and elevation.
Rest
Sit back and try to relax - move within your pain limitations.
Ice
Apply ice to the injury every two hours for 15 minutes. This will reduce swelling, control the pain and help manage bleeding.
Compression
Bandage the entire injured area; ankle, foot, arm or leg. This will help to reduce swelling and pain.
Elevation
Keep your injury well supported and elevated. The injured foot or lower leg should be higher than the level of your heart.
