If you’ve ever experienced the dreaded ankle sprain, you know how frustrating and painful it can be. With the slippery surfaces in the monsoon, a sprained ankle can put a halt to your favorite activities and even impact your daily routine.

Our expert physiotherapists from Physio Lounge, Goregaon west, will guide you with first aid measures to employ in case of an ankle sprain, promoting faster healing and minimizing discomfort.

We at Physio Lounge, the physiotherapy clinic have extensive experience in the assessment and treatment of sports injury, musculoskeletal & orthopedic rehabilitation, cardiopulmonary physiotherapy, post surgery rehabilitation, physio yoga, podiatry service, senior citizen program and more. We also provide in-home physiotherapy services for patients who have difficulty in moving in & out of bed.

Here is the RICE protocol that you could follow on your own. It is a simple self-care technique that helps reduce swelling, ease pain, and speed up healing.

1. Rest: As soon as you’re hurt, stop your activity, and rest as much as possible for the first 2 days. Don’t try to follow the “no pain, no gain” philosophy.

2. Ice: Apply an ice pack (covered with a light, absorbent towel to help prevent frostbite) for 15-20 minutes every two to three hours during the first 24 to 48 hours after your injury.

3. Compress: This means wrapping your ankle to prevent swelling. Wrap it with an elastic medical bandage (like an ACE bandage). You want it to be snug but not too tight.

4. Elevate: This means raising the sore body part above the level of your heart. Doing so reduces pain, throbbing, and swelling. It’s not as tricky to do as you might think. For example: You can prop your leg up on pillows while sitting on the sofa.

In case the swelling is still there & pain is consistent then it might be a hairline fracture. Do consult a doctor in that situation.

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