What can I do to relieve ankle pain?

What can I do to relieve ankle pain?

Most ankle pain gets better with rest, ice and over-the-counter pain medication. Follow your provider’s instructions for at-home treatments for ankle pain. Your provider may recommend the RICE method (rest, ice, compression and elevation). If pain is severe or your ankle still hurts after a few days of at-home care, see your provider.

The most common home treatments for ankle pain are:

• Rest: If you’ve had an injury such as a sprain, you should stay off your feet for a while. Talk to your provider about how long you should rest. Crutches or a walking boot can help you get around without putting weight on your ankle.
• Ice: To reduce swelling, apply ice or a cold compress to the area for 15 to 20 minutes every few hours.
• Compression: Ask your provider about wrapping an elastic bandage around your ankle to reduce inflammation. Be careful not to wrap it too tight.
• Elevation: Resting with your ankle elevated above your heart reduces swelling. You can also try to sleep with your foot elevated at night.
• Over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) can relieve pain and reduce swelling. Talk to your provider before taking any medication.
• Supportive footwear: Make sure your shoes provide adequate support for your feet and ankles. Avoid flip-flops, sandals and shoes that are too loose. It’s especially important to wear proper footwear when playing sports. Activities such as basketball and volleyball can lead to ankle injuries, especially without the right footwear.