Soothing a Sprain

Give your ankle RICE therapy when you have an injury.
A sprain can happen during sports or from tripping on an uneven surface. Whatever the cause, experts say, it's important to give your ankle what's known as RICE therapy as soon as possible after the injury.

Rest: Avoid walking on your injured foot for the first 24 to 48 hours. (You may find it helpful to use crutches or a cane.) Resume your normal activity only after you can walk without pain.

Ice: Apply ice for 20 minutes at a time every three to four hours for up to three days to keep the swelling down.

Compression: Wrap your foot with an elastic bandage to immobilize the ankle and help ease swelling. The bandage, which can be worn for one to two days, should be snug but not so tight that it restricts circulation.

Elevation: Keep your foot raised above heart level as much as possible for the first 48 hours after the injury.

Be sure to allow the stretched ligaments to heal adequately in a stable position, or you could be setting yourself up for chronic ankle instability. If after three or four days you're unable to put weight on the injured foot or the swelling worsens, continue with RICE and call your doctor, who may suggest additional treatments (such as an ankle splint).

How can I treat shin splints?

To help protect yourself from shin splints, do a gentle gliding massage stroke called effleurage on your lower legs for five minutes before every workout. Effleurage warms up the muscles and helps remove fluid buildup caused by inflammation. (A massage therapist can show you how to do it.) If you already have shin splints, massage will encourage healing by increasing blood flow to your aggravated tissues. Ice the front of your leg for up to 15 minutes beforehand to reduce swelling and to minimize any discomfort the massage may cause.