A rolled ankle, or ankle sprain, is a common injury that can be treated at home using the R.I.C.E. approach for the first two or three days:

• Rest: Avoid activities that cause pain, swelling, or discomfort. Rest your ankle and minimize walking for the rest of the day.

• Ice: Apply ice to the sore part of your ankle for 15 to 20 minutes every two to three hours while youre awake. Use an ice pack or ice slush bath, but dont apply ice directly to your skin. Use a towel or cloth for protection.

• Compression: To help stop swelling, compress the ankle with an elastic bandage until the swelling stops. Dont wrap too tightly and begin wrapping at the end farthest from your heart.

• Elevation: To reduce swelling, elevate your ankle above the level of your heart, especially at night. Gravity helps reduce swelling by draining excess fluid.

In addition to the R.I.C.E. approach, you can also take over-the-counter pain relievers such as acetaminophen, ibuprofen, naproxen, or aspirin if you can safely take them. Depending on the severity of the sprain, your doctor may recommend an elastic bandage, sports tape, or an ankle support brace to stabilize the ankle. Walking with a sprained ankle might be painful, so you may need to use crutches until the pain subsides.

Its important to avoid anything that might increase swelling, such as hot showers, hot packs, or heat rubs, for the first 24 hours. After the first two or three days, you can start resistance-free, non-weight-bearing, range-of-motion exercises, such as drawing each letter of the alphabet with your foot or moving your ankle to the compass points: north to south and east to west. Maintaining this range of motion can help prevent stiffness and improve healing.

If you are unable to put weight on your foot after the injury, or if there is significant swelling, bruising, or deformity, you should seek medical treatment from a doctor.