How to heal your ankle sprain

If you sprain your ankle, the first minutes are very important.

An easy way to remember what to do in an emergency is to follow the 'RICE' steps.

R Rest, very important so you avoid further damage.

I Ice, to ease the pain, inflammation and swelling. Remember to wrap your ice or ice pack in something like a thin towel or washcloth, so the ice doesn't touch your skin. Keep the ice on just for 15 minutes at a time just after your injury. Then for the rest of the day, apply ice every two hours.

C Compression - and this means firmly wrapping your ankle in a bandage to reduce any swelling.

E Elevation - prop your leg up at a slight angle, to help cut back on any swelling and bleeding.

We often see patients at Capital Podiatry who say that their ankle has never been the same after a sprain. This doesn't need to happen. We treat ankles with a combination of gentle hands-on manual therapy, stretches, strength and balance exercises.

By Nick Hepple, Capital Podiatry