Treating Ankle Sprains


One of the most common injuries is an ankle sprain. The most common of these is called an inversion-sprain in which the foot is rolled out. On the outer portion of the ankle are three ligaments which can be stretched or torn. There are different severities of sprain and different sets of symptoms. In general , most result in swelling , pain, stiffness, bruising and difficulty with weight bearing. The more involved the sprain, the more of these symptoms are present.
As with most injuries, earlier treatment means speedier recovery. The old synonym of RICE applies within the first 24-48 hours.

R- Rest I- Ice C- Compression E- Elevation

The faster you can restore Range of Motion (ROM) in the ankle joint, the faster you can return to normal activities. Once normal ROM has returned the ankle must be restored to normal strength and stability

Physical therapy is a useful tool to return the ankle to normal ROM, strength and stability. It helps reduce swelling and control pain.

Making your own ice pack at home! It’s practical & easy!

  • 2 cups water
  • 1 cup rubbing alcohol


  • Pour into gallon size zip-lock bag. **Double bag for extra protection against breakage** 
  • Zip bag shut, removing as much air as possible.
  • Place in freezer until liquid reaches a slushy mixture.
  • When ready, wrap bag in towel or pillowcase before applying to skin. DO NOT APPLY BAG DIRECTLY TO SKIN.