Treat a sprained ankle with RICE: Rest, Ice (20 minutes every 2 hours for 48 hours), Compression bandage, and Elevation. Start physiotherapy exercises within 48–72 hours to restore ankle stability. Grade 1–2 sprains heal in 2–6 weeks; Grade 3 sprains may need longer rehabilitation.
Treat a sprained ankle with RICE: Rest, Ice (20 minutes every 2 hours for 48 hours), Compression bandage, and Elevation. Start physiotherapy exercises within 48–72 hours to restore ankle stability. Grade 1–2 sprains heal in 2–6 weeks; Grade 3 sprains may need longer rehabilitation.
Summary
Ankle sprains are the most common sports injury, usually affecting the outer ligaments. Immediate RICE treatment reduces swelling and pain. Physiotherapy rehabilitation starting within 72 hours is the key to full recovery and preventing chronic instability.
The RICE Protocol
- Rest: Stop activity immediately. Use crutches if you cannot bear weight.
- Ice: Apply a cold pack wrapped in a towel for 20 minutes every 2 hours for the first 48 hours.
- Compression: Wrap firmly (not tightly) with a compression bandage to limit swelling.
- Elevation: Keep the ankle above heart level for the first 48–72 hours.
Physiotherapy Phases
Phase 1 (Days 1–3): Pain and swelling control. Phase 2 (Days 3–14): Range of motion and strengthening. Phase 3 (Weeks 2–6): Proprioception, balance, and sport-specific training.
