Help for rolled ankle? please help.?!

Help for rolled ankle? please help.?

it's not a bad one. no swelling that i could tell of. i want it to heal as fast as possible. any help. one thing though: does heat help the healing? i really need it to heal as fast as possible. thanks for the help.

4 weeks ago
i did it about 2 hours ago.

should i wrap it or not wrap it? i'm a little confused.

thanks.

For any acute injury such as a ligament sprain or a muscle strain you need to ice for the 1st 72 hours or 3 days. Ice for 20 minutes on and 1 hour off. You can do this many times in one day. Be very careful what you use to ice, the breakable ice packs can give you frost bite. The best way I have found to ice is to put your foot with ice water in a small trash can. I would keep an ace wrap on the ankle to help with any swelling that may develop. You may notice when you are standing on your ankle for long periods of time that you will get some minor joint swelling. You also want to watch for any bone pain that last more than 5 to 7 days long. If you have pain after this length of time you should get an x-ray. I would also recommend taking advil/alleve/or ibuprofin for the next week or so, follow the directions on the bottle and take it with food (take every 3-4 hours for advil and ibuprofin, alleve is only take twice a day) After 3 days of icing you can go to contrast therapy: apply heat for 5 min then ice for 5 min, do this twice for a 20 min treatment. Work on range of motion as your pain allow, move your ankle side to side-windshield wipers and then work on spelling the alphabet with your big toe, start with big A etc all the way through the alphabet. Heel raises progressing from double to single are also good at about day 4 -5. To work on your balance, stand in a doorway and put your hands out to your side, stand on the injured ankle and close your eyes.

I hope this helps!