A sprained foot occurs when you stretch or tear the ligaments around your foot. It can happen when you run, fall, or hit your toe against something. Here are some steps you can take to care for a sprained foot:

• Rest: Stop any physical activity that causes pain, and keep your foot still when possible.

• Ice: Ice your foot for 15-20 minutes every 2 to 3 hours for the first few days of your recovery. Do not apply ice directly to your skin. Always wrap it in a cloth or towel.

• Compression: Wrap your foot with an elastic bandage to alleviate the swelling.

• Elevation: Raise your foot so that it’s higher than your heart to reduce swelling.

• Pain relief: Take pain medicine if you need it. For pain, you can use ibuprofen (Advil, Motrin), naproxen (Aleve, Naprosyn), or acetaminophen (Tylenol). You can buy these pain medicines at the store.

• Wear proper footwear: During activity, you should wear a stable and protective shoe. A higher-top shoe can protect your ankle while a stiffer sole shoe can protect your foot. Walking barefoot or in flip flops can make your sprain worse.

• Avoid high impact activities: Talk to your provider before returning to any high impact activity or sport.

• Follow-up: You may not need to see your provider again if your injury is healing as expected. You will need additional follow-up visits if the injury is severe.

If your injury is not improving or you are unsure about the severity of the condition, you should see a medical professional.