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Ankle or Joint Injury


  • Pain
  • Swelling
  • Bruising, Redness

Self-care, RICE

  • Rest
    • Avoid walking 
  • Ice 
    • Apply in 20 minute intervals, 
    • Every two hours 
    • Do not apply ice directly to skin, wrap in a small towel
  • Compression
    • Wrap ankle, knee or wrist with elastic bandage
    • Not too tight, just for support
  • Elevation
    • Above the level of your heart whenever possible 
  • Over-the-counter medication for pain, if needed. 

Seek Medical Attention If

  • Severe pain
  • Severe swelling
  • Fracture is suspected
  • Inability to bear weight
  • Concern for persistent pain/swelling
  • You have any questions or concerns

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