How to treat a sprained ankle
To treat a sprained ankle, rest it, ice it through a thin towel for about 20 minutes at a time, wrap it snugly with an elastic bandage, and raise it above your heart. Get it checked the same day if you cannot put weight on it for four steps, the bone itself is tender, or the foot looks misshapen.
About 10 minutes to learnTake care: injury or damage if careless
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How to do it
- Stop the activity and get off the ankle.
- Wrap ice or a bag of frozen peas in a thin towel and hold it on the ankle for about 20 minutes.
- Repeat the ice every two to three hours during the first day or two.
- Wrap an elastic bandage from the toes upward, snug but loose enough that the toes stay warm and pink.
- Raise the ankle above the level of your heart when sitting or lying.
- Ask a pharmacist about pain relief and follow the label.
- Start gentle movement once the pain allows, and build back to normal walking over days.
Stop and call a professional if
- You cannot take four steps, the bony knobs on either side of the ankle hurt to press, or the foot looks misshapen: get an X-ray at urgent care.
- The foot is numb, cold or pale, or the pain is severe: go to an emergency department or call 911.
- It is not improving after a week.
- Take a certified class in first aid and CPR: this page is a refresher, not training or certification.
In an emergency, call your local emergency number, 911 in the US. Take a certified class to practice this with an instructor.
Common mistakes
- Putting ice straight on bare skin.
- Wrapping the bandage so tight the toes go numb or blue.
- Walking it off through sharp pain.
- Returning to sport before the ankle feels stable.
Quick self-check
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Teach this to someone
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Teach: How to treat a sprained ankle
What to say
To treat a sprained ankle, rest it, ice it through a thin towel for about 20 minutes at a time, wrap it snugly with an elastic bandage, and raise it above your heart. Get it checked the same day if you cannot put weight on it for four steps, the bone itself is tender, or the foot looks misshapen.
What to show, in order
- Stop the activity and get off the ankle.
- Wrap ice or a bag of frozen peas in a thin towel and hold it on the ankle for about 20 minutes.
- Repeat the ice every two to three hours during the first day or two.
- Wrap an elastic bandage from the toes upward, snug but loose enough that the toes stay warm and pink.
- Raise the ankle above the level of your heart when sitting or lying.
- Ask a pharmacist about pain relief and follow the label.
- Start gentle movement once the pain allows, and build back to normal walking over days.
When to stop and call a professional
- You cannot take four steps, the bony knobs on either side of the ankle hurt to press, or the foot looks misshapen: get an X-ray at urgent care.
- The foot is numb, cold or pale, or the pain is severe: go to an emergency department or call 911.
- It is not improving after a week.
- Take a certified class in first aid and CPR: this page is a refresher, not training or certification.
The check question
Ask: How long should each ice session last?
Related skills
- How to deadlift and squat with good form
- How to start strength training safely
- What to do if you get lost hiking
- Every skill in First Aid and Emergencies
Words on this page
Sources
- National resuscitation and first aid guidelines, 2025 guidelines. Checked September 28, 2026.
Last reviewed . First published .