Sprains, strains and soft tissue injuries are best treated by RICED regimen for the first 48 hours
Rest: No further exercise for at least 48 hours
Ice:apply ice e.g frozen peas for 20minutes every 2 hours for the first 48 hours. Wrap in towel to prevent ice burn
Compression: Apply crepe bandage that extends above and below the area to help limit bleeding and swelling
Elevation:Raise injury above the heart to help fluid drain away from the injury and limit swelling
Diagnosis: consult GP or physio for Dx, ongoing care +treatment, A full recovery is more likely.
-Avoid HARMful activities (Heat, Alcohol, Running, Massage) for 480-72 hours after sprain/strain
-Supports e.g shoes with good ankle support, tape for ankle strapping and knee braces are important once activity is resumed