Ankle injury
Let 'RICE' aid your recovery.
When you injure your ankle and it is not broken it will probably be painful, swollen and bruised. If it is left like this, it will weaken and become stiff.
Rest - Keep off your ankle as much as possible for the first 24—48 hours.
Ice - Helps decrease the swelling and helps with the pain. A bag of frozen peas wrapped in a damp cloth placed over the swelling for - 10 minutes, 3—4 times per day.
Compression - Wear the elastic support during the day. Continue until the majority of the swelling goes down. Take the support off to apply the ice at night.
Elevate - Whenever you are sitting, put your foot up higher than your hip as this will help drain the swelling.
Take simple painkillers, such as paracetamol or ibuprofen which can be bought from the chemist, or from some supermarkets and garages.
Never put ice straight on to your skin, as it can burn.
Do not become reliant on the elastic support as it can cause further weakness.
