How do you treat a "rolled" ankle?

[Locut0s]

Rolled my ankle on a long walk downtown yesterday and it still hurts like a motherF* today. Luckily there is no swelling though it looks like some internal busing and I'm sure I probably pulled a tendon or muscle or two. I limp a bit and had to push off some planned hikes. Any ideas on how to get it to heal faster? I know people use ice for swelling but I've hear conflicting things about heat being good to.

[NoOneMan]

1. Depends if you have a concealed firearm

If you do, shoot the first dark person near you because you are scared of life-threatening injuries


Otherwise, rest, ice and elevation. Maybe take some pot or ibuprofen.

[Still Sensible]

2. Alternate heat and ice

20 minutes or so at a time.... is what I've been told.

[elleng]

3. Heat for blood flow

and ice to reduce swelling, I think. This is NOT medical advice.
Good luck.

[rainy]

4. Ice it for first few days

Then alternate ice and heat. A bag of frozen peas works great.

[2theleft]

5. RICE - rest, ice/immobilize, compression, elevation

Ace bandage wrap, not too tight..., rest, foot propped up, with ice on it. I think for the ice it's like 10 mins on, 10 off, or maybe it's 20...Do that many times a day. Sleep with your foot elevated if you can.

I do not think you use heat for that type of injury. The only time I've been given heat was with my back injury where the muscles were so constricted from the pain they couldn't get them to release.

If you damaged a tendon, you might need more treatment than that. Stay off of it as much as you can, be consistent with the ice, take an anti-inflammatory - advil/ibuprofen is what works best for me. If it's no better in a day or so, you probably need an x-ray to see what's going on.

Rest, rest, rest. I think that is actually the most important part.

Hugs to you - ankle/feet injuries hurt so much!

[CaliforniaPeggy]

6. RICE:

R=rest

I=Ice

C=compression

E=elevation

Get off your ankle, wrap it securely, apply some ice wrapped in a towel, and rest it!

Mainly let it rest. It will heal.

The more you walk around on it, the longer it will take to get better!

Good luck.

[Aristus]

7. If you can bear weight on it for four or more steps,

you probably don't need an x-ray. Pick up an ACE wrap at a drug store; wrap your ankle snugly, but not tightly. Remember the word RICE; Rest, Ice, Compression, Elevation. The ACE wrap provides the compression; wear it during the day. Take it off at night and elevate your ankle.

2-3 times daily, "draw" the alphabet with your affected foot to keep the muscles supple.

If there's no improvement in approximately 10 days, see your medical provider.

[petronius]

8. RICE - Rest, Ice, Compresssion, Elevation

Also known in the petronius household as ADPmA: Alcohol, DU, Pizza, more Alcohol. (OK, to be honest, that was today - and my ankles are fine...)

Do you have hiking poles? I have found them to be a huge help on backpacking trips, and even on long day hikes...

[olddots]

9. I used heat because I was very ignorant

and too lazy to ask . Please don't use a heating pad ---please

[Jenoch]

10. You needed to ice it well the first 24 hours, then maybe a little heat.

You're kind of effed up now. I'd still ice it however.

[Warpy]

11. Xray to rule out a fracture.

then ice for 48 hours (20 minutes on, 20 minutes off). Elevation and heat until it heals. Some people find wrapping it with an Ace wrap curtails the kind of motion that causes the most pain.

But get that Xray first, m'kay?

[Locut0s]

12. Thanks for the suggestions guys, ice it is it seems...

I'll be sure to do that. And elevation, and rest.

As for Xray I don't think I've done anything that bad to it. But if it lasts much longer I will, thanks.

[TeamPooka]

13. Potato

Be one on the couch while doing the RICE program.

[LiberalEsto]

14. Arnica gel

http://umm.edu/health/medical/altmed/herb/arnica

You can get the gel in a toothpaste-like tube at Whole Foods, Vitamin shoppe, and GNC. I swear by it.

[JustABozoOnThisBus]

15. Use a bell.

Lay on a couch, and every time you think you need to do something, ring the bell. Then your significant other or others will appear to get you a sandwich, change the channel on the tv, go for pizza, whatever you need.

You can milk this to the brink of being a total pain-in-the-butt.

Enjoy.



(kidding. see previous RICE advice)

[Scrignoli]

16. Ice for the first two days, maybe more. Then heat. A brace would be a good idea.