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 20-40 minutes before icing again.

COMPRESSION

  • An elastic wrap should be used to control swelling.

ELEVATION

  • The foot or ankle should be raised slightly above the level of your heart to reduce swelling.