When you’re dealing with ankle pain, even the smallest tasks — like grabbing something from across the room or getting up to use the bathroom — can feel daunting. Discomfort with every step you take makes you want to spend your days on the couch.
But it doesn’t have to be this way. At Northern Virginia Orthopaedic Specialists, we specialize in ankle pain.
Our team works hard to help people find effective treatment to ease their discomfort so they can get back to doing what they love. Our foot and ankle specialist, Christopher Highfill, MD, offers a broad range of treatments to help your ankle heal.
Fortunately, some of those treatments work well at home. Let’s take a look at what you can do to manage ankle pain.
Managing ankle pain at home with the RICE method
Ankle pain can come from a variety of causes. Whether you sprained your ankle or are dealing with a condition like Achilles tendinitis, you can use the RICE method to help ease your pain at home.
The RICE method includes:
R for rest
Get off that ankle and stay off it as much as possible. Use crutches to get around without putting weight on it.
I for ice
Ice helps to numb any pain you’re feeling, but it does more than that. When you apply ice, it reduces swelling, which supports the area’s healing. Apply ice in 20-minute increments with at least 90 minutes in between. Try to ice a handful of times throughout the day.
C for compression
Get an elastic bandage and wrap the area. You want it to be snug, but you don’t want to cut off your circulation. If you feel any pins and needles or notice your toes turning white or blue, loosen the bandage.
Compression also helps to minimize swelling so you can heal faster.
E for elevation
Elevating your ankle gives you another way to control swelling and pain. Prop up the foot so that your ankle is higher than your heart. Rest like this whenever you can.
Getting treatment for ankle pain
The RICE method can help treat a variety of mild-to-moderate ankle issues. But if your pain persists more than a week, don’t hesitate to come see our team at Northern Virginia Orthopaedic Specialists.
We offer treatments like braces, shoe inserts, and physical therapy. If those treatments are ineffective, our ankle surgery specialist can help you explore your surgical treatment options.
Don’t let ankle pain limit you. If the RICE method doesn’t resolve your pain, don’t hesitate to call one of our offices in Manassas or Haymarket, Virginia, or schedule an appointment online today.