Treating Ankle Injuries

After spraining your ankle, stop exercising immediately; do not massage the injured area or apply topical treatments like safflower oil. Remember the R.I.C.E. principle: Rest, Ice, Compression, and Elevation.
Part 1: Rest
Immobilize the ankle immediately after the injury and avoid movement to let the injured area rest and prevent the condition from worsening due to further activity.
Part 2: Ice
Apply ice to the ankle within 24–48 hours of the injury to reduce inflammation, edema, and localized pain; the sooner you apply ice, the better.
Part 3: Compression
Wrap the injured ankle with an elastic bandage to apply gentle pressure and reduce swelling. Ensure the bandage is applied with even tension—avoid excessive pressure—and ideally, have it applied under the guidance of a medical professional.
Part 4: Elevation
Elevate the injured limb to promote venous and lymphatic drainage and reduce swelling; use pillows to raise the limb above the level of your heart.
Please seek medical attention promptly to have a professional evaluate and treat your symptoms; if necessary, wear an external brace during rehabilitation exercises.