R.I.C.E Protocol

Rest: Stay off the injured (foot/ankle). Walking may cause further injury.

Ice: Apply an ice pack to the injured area, placing a thin towel between the ice and the skin. Use ice for 20 minutes and then wait at least 40 minutes before icing again.

Compression: An elastic wrap should be used to control swelling.

Elevation: The (foot/ankle) should be raised slightly above the level of your heart to reduce swelling.