"Sprains and Strains: First Aid Made Simple with RICER"
You’re walking down the stairs or playing a casual game of footy when suddenly—you roll your ankle. The sharp pain and swelling set in quickly, and you’re left wondering: How long will this take to heal? Would you know the steps to support recovery after an ankle injury?
Ankle sprains are one of the most common injuries, and while most heal well with the right care, rushing recovery or neglecting treatment can lead to long-term instability or repeated injury.
Signs and Symptoms of an Ankle Injury
Pain, especially when bearing weight
Swelling and bruising around the joint
Stiffness or reduced range of motion
Tenderness to touch
In severe cases, inability to walk or deformity (possible fracture)
Immediate First Aid – RICER
For the first 48–72 hours, follow the RICER method:
Rest – Stop activity and avoid putting weight on the ankle.
Ice – Apply an ice pack wrapped in a towel for 20 minutes every 2 hours.
Compression – Use an elastic bandage for support and to reduce swelling.
Elevation – Raise the ankle above heart level whenever possible.
Referral – Get checked by a healthcare professional to rule out fractures and get tailored advice.
👉 Also remember the HARM rule: Avoid Heat, Alcohol, Running, and Massage in the first 72 hours, as these can worsen bleeding and swelling.
Healing and Recovery
Mild sprains: May heal within 2–4 weeks.
Moderate sprains: Often need 4–6 weeks with proper care.
Severe sprains or ligament tears: Can take several months and may require physiotherapy.
Once swelling and pain settle, gentle exercises such as ankle circles, toe raises, and balance training help restore strength and flexibility. Returning too quickly to sport or work can cause re-injury, so follow your doctor or physiotherapist’s guidance.
When to Seek Medical Help
Severe pain or inability to put weight on the ankle
Significant swelling or deformity
Numbness or coldness in the foot
Pain not improving after a few days
An ankle injury can feel frustrating, but with the right first aid and gradual rehabilitation, most people make a full recovery. Knowing how to care for your ankle not only speeds healing but also prevents long-term issues.
👉 To build confidence in managing sprains, strains, and other common injuries, consider completing a first aid course with an Allens Training Provider. Visit https://lewisaid.com.au to enrol.
