Our Vancouver Podiatrists Might Suggest RICE for Ankle Sprains—Here’s Why
Have you twisted your ankle? At Clover Podiatry, our goal is to get you back on your feet and participating in normal, everyday activities as soon as possible. Often the best way to do that is through conservative, non-invasive treatments like RICE therapy, which many doctors consider to be the standard method of treatment for non-break-related injuries such as ankle sprains. We explain what RICE therapy is, how it helps you, and when to schedule an appointment with us for other services.
What Is RICE Therapy?
RICE is an acronym for rest, ice, compression, and elevation. This self-care technique is often the first line of defense to reduce pain and inflammation in minor soft tissue injuries such as bruises, ankle sprains, and strains. It was first introduced by Dr. Gabe Mirkin as a method for treating sports injuries in 1978, and with continued research, the method continues to evolve, based on each person’s condition. We feel taking an individualized approach is best to ensure proper treatment for every person.
Generally, you use RICE therapy within the first 24–48 hours of an injury. Here are the steps:
- Rest. Avoid using the injured area, including extensive movement and putting weight on it. If appropriate, we might recommend light activity if pain has subsided after 24 hours or using splints, braces, crutches, or canes for support.
- Ice. Patients apply ice packs or a bag of frozen vegetables to the affected area, icing the injury for 15–20 minutes at a time, 4–8 times a day. Don’t allow the ice pack to touch your skin directly—use a towel or clothing in between.
- Compression. To provide protection and support, loosely wrap your ankle or another injured area in a medical elastic bandage or sleeve. This helps reduce swelling. The bandage needs to be firm but not too tight. Remove it for bathing, dry the area thoroughly, and then reapply.
- Elevation. Elevate your ankle for 2–3 hours a day, keeping it above the level of your heart. For example, if you’re stretched out on the couch, stack a few pillows under your foot for support. This helps minimize swelling and bruising.
Taking anti-inflammatories such as ibuprofen or naproxen while utilizing the RICE protocol may also help to reduce pain and swelling, but they might also prohibit your body’s natural healing process. Depending on the intensity of your condition, we can advise you on the best course of action regarding medication.
Symptoms of Ankle Sprains
A sprain happens when you stretch or tear a ligament around your joint. Typical signs of this injury include:
- Ankle pain, especially when putting weight on the foot
- Tenderness when touched
- Swelling
- Bruising
- Restricted range of motion
- Instability
- Popping sensation or sound upon injury
In most cases, conservative treatments such as RICE therapy and perhaps other home care remedies pose little risk and cause fewer complications. However, if you’re suffering frequent sprains because of chronic ankle instability, the skilled medical team at Clover Podiatry may recommend other treatments, such as ligament surgery, to improve support and prevent further injury.
When to Schedule an Exam With Clover Podiatry for Your Ankle Pain
Although ankle sprains are relatively simple to treat, sometimes there may be something more serious going on. While the RICE protocol may be useful in the first day or two after your injury, don’t hesitate to call our office if you notice these symptoms:
- An open ankle wound
- An inability to put weight on your foot
- Severe swelling
- Worsening pain
- A visibly deformed ankle after injury
- Signs of infection, including redness, warmth, or tenderness around your ankle
- You’re consistently struggling with a fever