So you have rolled your ankle and it turns out its a sprain. What do you do? First and foremost remember your RICE: Rest Ice Compression and Elevation. The main goal is limit the inflammation. The more inflammation there is, the longer it will take to get back to full recovered state. Inflammation is your body's way of protecting the injured area, however it can damage the surrounding healthy tissue.
Rest: Don't be a hero! Listen to your body. Pushing through the pain may further injure your joint area and result in a longer recovery period.
Ice: Upon an acute injury, icing the affected area will limit the inflammation and perserve the healthy tissue.
*Note* Ice for a maximum of 10 MINUTES, repeating every hour to hour and half the day of the
Compression: if applied quickly, can be an effective method to slow inflammation and ease pain. Some ways to apply compression can be in the form of an tensor bandage (be sure you still have circulation to the foot and toes).
Elevation: Elevate your affected ankle above your heart. The purpose of this is to encourage fluid drainage and decrease swelling.
It is important to note that RICE is not a step by step process. All four of these actions can be done at the same time.
Once you have performed RICE, think back to how you injured yourself:
These are questions that help gage the severity of the injury. I am not a medical professional but this my advice: You know your body and I'm sure you love to dance, walk, run and jump. If you want to get back to those activities, listen to your body and your instructors to decide what the best course of action is for you. Should you go to a doctor and make sure its just a sprain? Or take some days to rest and ease back into activities. Thats up to you but its better to be safe than sorry.
Image credit: http://anklerecovery.org/first-aid-for-ankle-recovery/
CarliAnn & Ella