If you have ever had an ankle injury or just had a long day on your feet then you have probably experience ankle swelling to some degree. Just remembering a short acronym can have you back on your feet and ready to go in no time.
The Acronym that you need to remember is: R.I.C.E.
REST
ICE
COMPRESSION
ELEVATION
Step 2
Rest is very important with treating any injury. when your body is resting it is free from exertion which may aggravate the injury. Rest also allows the body to repair itself.
Step 3
Ice. Applied to a swollen ankle reduces swelling and decreases pain. You can put some ice in a zip-lock bag wrapped in a towel and apply it to the swelled ankle. Another option is a bag of frozen peas. If you can't stand the smell, you can get a reusable hot and cold pack at almost any pharmacy for less than 10 dollars.
Step 4
Compression helps prevent swelling and promotes healing. Compression helps relieve pain for some people. Wrapping the ankle in a generic ace bandage is useful especially when trying to keep an ice pack on the swollen area. One could also use a slip over elastic ankle brace that is more suited for use when one is going to be on ones feet.
Step 5
Elevation is very important. Elevation allows the blood to flow down away from the ankle and reduce the swelling. Elevation works best if the swelled area is raised above the heart. Try lying on the bed with a couple of pillows propped under the ankle or lean back in a recliner and prop some pillows under the ankle.
Things You'll Need:
- Ice pack or frozen bag of peas.
- Ace bandage wrap or slip over ankle brace.
REST
ICE
COMPRESSION
ELEVATION
Step 2
Rest is very important with treating any injury. when your body is resting it is free from exertion which may aggravate the injury. Rest also allows the body to repair itself.
Step 3
Ice. Applied to a swollen ankle reduces swelling and decreases pain. You can put some ice in a zip-lock bag wrapped in a towel and apply it to the swelled ankle. Another option is a bag of frozen peas. If you can't stand the smell, you can get a reusable hot and cold pack at almost any pharmacy for less than 10 dollars.
Step 4
Compression helps prevent swelling and promotes healing. Compression helps relieve pain for some people. Wrapping the ankle in a generic ace bandage is useful especially when trying to keep an ice pack on the swollen area. One could also use a slip over elastic ankle brace that is more suited for use when one is going to be on ones feet.
Step 5
Elevation is very important. Elevation allows the blood to flow down away from the ankle and reduce the swelling. Elevation works best if the swelled area is raised above the heart. Try lying on the bed with a couple of pillows propped under the ankle or lean back in a recliner and prop some pillows under the ankle.
Tips & Warnings
- If ankle is not injured and just swollen elevate the ankle and try carefully tracing the alphabet with your toes and moving your ankle to help jump start the swelling reduction.
- A warm bath can help the healing process after the swelling has gone down.
- If your ankle has been injured it could take a couple of days for the swelling to go down.
- If swelling does not decrease after 48 hours an appointment should be made with your doctor.
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