The RICE Protocol
Rest, Ice, Compression, Elevation
Rest
Stop activity and avoid weight-bearing for 48-72 hours; use crutches if needed to prevent worsening the injury.
Ice
Apply an ice pack wrapped in a towel for 15-20 minutes every 2-3 hours; never place ice directly on skin.
Compression
Wrap the ankle firmly (but not too tight) with an elastic bandage to control swelling; loosen if numbness or increased pain occurs.
Elevation
Keep the ankle raised above heart level when sitting or lying down, using pillows for support.
RICE Mistakes to Avoid
Steer clear of these frequent errors during the first 48-72 hours post-injury:
Over-icing: Applying ice longer than 20 minutes or directly on skin causes frostbite or nerve damage; always wrap in a cloth and limit to 15-20 min sessions
Compression too tight: Overly snug bandages cut circulation, leading to numbness, tingling, or worse swelling; check toes stay warm/pink and loosen if pain increases.
Elevation below heart: Propping below heart level fails to drain fluid effectively; use pillows to raise ankle higher than chest while resting
Ignoring rest: Walking or bearing weight too soon re-injures ligaments; use crutches for 48+ hours if limping
Heat too early: Applying heat in first 72 hours boosts swelling; wait until inflammation subsides (day 3+)
