How to Ice an Ankle

While most sprained ankles will fully heal in one to two weeks, proper icing and treatment of your injured ankle can minimize the swelling and expedite the recovery process. Since the swelling is a direct result of the body adjusting to the torn ligaments of the sprain, elevating and icing the ankle, during the first few hours of incurring the injury, is important. If the problem persists after two weeks, you may have damaged the tendons and other joint tissues, which may require medical attention.

Things You'll Need

• Ice
• Cloth

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Instructions

• 1

  Elevate your twisted or sprained ankle by resting it on a platform, such as a pillow, at your sitting position or slightly higher. Taking the weight off your ankle, while treating it with ice, will decrease the swelling.

• 2

  Place ice in a plastic zip-lock bag and wrap it around the affected area. You can also use an ice pack, or a bag of frozen peas will do in a pinch. Wrap the bag of ice or ice pack in a dry towel or washcloth to create a barrier between the ice and your skin.

• 3

  Apply the ice at 20-minute intervals or until the ankle begins to numb up. You want to ice the injured ankle no more than once every two to three hours at a time. Continue ice treatment for the next few days until the swelling decreases. If the swelling continues and does not improve, seek medical attention.