If you are active, it’s possible that you may have an unexpected fall, resulting in the injury of your foot or ankle. If you tend to a sprain or strain immediately, it can help prevent later complications and reduce pain to improve your recovery time. As experienced foot doctors, we recommend you follow the R.I.C.E. method.
The R.I.C.E. Method
Rest, ice, compression, and elevation are the best treatments for minor injuries, so make sure you follow these steps to reduce swelling and control the pain.
- Rest: If you’ve injured your foot or ankle, make sure you are resting from any physical activity to protect your injured ligaments, tendons, or muscles as you begin to heal. Avoid putting weight on the injured foot or ankle and sometimes, it’s best to avoid walking altogether.
- Ice: Make sure you are icing your injury, but keeping to a “20-minute-on, 40-minute-off” cycle for the first few days. Icing an injury can help reduce inflammation and any immediate pain.
- Compression: When you apply compression wraps or bandages, it helps reduce the amount of initial swelling. Make sure you are wrapping the injury properly—not too tight and not too loose.
- Elevation: Lay down and prop your foot up higher than your heart level. Raising your injured foot or ankle helps reduce pain, throbbing, and swelling. Rest the foot or ankle on pillows to help stay comfortable.
Contact Us
Reach out to us if you have a minor injury that is not healing after a few days. We can help figure out the next steps and what will best help you with the healing process.