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Caring for Ankle Pain at Home

For immediate at-home treatment of ankle pain, the PRICE method is recommended. This includes:

  • Protection – Immediately protect your ankle do not allow for any further movements around the joint.
  • Rest — Avoid putting weight on your ankle. Try to move as little as possible for the first few days. Use crutches or a cane if you have to walk or move.
  • Ice — Begin by putting a bag of ice on your ankle for at least 20 minutes at a time. Do this three to five times a day for three days after the injury. This helps reduce swelling and numb pain. Give yourself about 90 minutes between icing sessions.
  • Compression — Wrap your injured ankle with an elastic bandage, like an CREPE bandage. Do not wrap it so tightly that your ankle becomes numb or that your toes turn blue.
  • Elevation — Whenever possible, keep your ankle raised above heart level on a stack of pillows or other type of support structure.