Immediately immerse the sprained area in ice water for 20 minutes to
control swelling. Repeat, using ice water or cold compresses, every four
hours until the swelling has stopped. Elevate the sprained limb to at
least waist level until swelling has stopped. Once the swelling has
stopped, soak the sprained area in contrasting baths three times a day:
first in very warm water for 20 minutes, then in icy water for 20
minutes.
Once the swelling has stopped, begin gently exercising the sprained
area by moving it slightly from side to side, an important step in
maintaining flexibility. Don't move it so rapidly or so far that you
cause much pain. Continue these flexibility exercises several times
daily until the pain begins to diminish. Non-Steroidal anti-inflammatory
medications can help to reduce the discomfort, and inflammation, however
be aware that a lowered level of pain from the medication does not
indicate increased tissue repair.
Limit use of the sprained area; if it is an ankle, you need to use
crutches until the motion of walking slowly heel-to-toe no longer hurts.
If it is a wrist, avoid using your hand to eat, write, or do other
things until a waving motion no longer hurts.
