An easy home treatment and a great way to remember this treatment is “RICE”.
( R ) est:
If the pain is continual, rest is an important way to prevent further injury- DO NOT “work out the injury”
( I )ce:
For a 20-minute cycle apply a towel- wrapped ice pack to the sprain (this is a cycle of 20 minute on and 20 minutes off). This cycle is used to reduce the swelling.
( C )ompression:
To help restrict the swelling wrap an elastic bandage tightly around the injury. This should be re-wrapped every 3-4 hours to make sure compression is firm.
( E )levation:
Elevate the foot and ankle to be even with your heart. Elevate the foot or ankle with a pillow. This aids fluid away from the injury.
Make sure to see a podiatrist as soon as possible after the injury to make sure the sprain isn’t more severe!
