First aid for minor exercise injuries
For a minor sprain or strain, protect and rest the area for the first 2 to 3 days. Use ice and a snug bandage, and raise it. Don't rest for long: a few days later, start moving again gently, and ease off if pain increases.
At a glance
- Protect and rest the area for the first 2 to 3 days. Ice, a snug bandage and raising the injury are the usual steps1.
- Don't rest for long. For ankle sprains, a few days of rest followed by early weight bearing and active exercise works better than long rest2.
- Skip heat, alcohol and massage early on. They may add to swelling3.
- Ease off if moving makes the pain worse.
How do you treat a minor exercise injury?
For the first 2 to 3 days after a minor sprain or strain, protect and rest the area, use ice and a snug bandage, and raise it. The NHS calls this routine PRICE: protection, rest, ice, compression and elevation1. It is common first-aid practice rather than a proven treatment, and the clearest advice is for ankle sprains.
The first 2 to 3 days
- Stop and rest. Stop the activity and try not to put weight on the injury1.
- Ice it. Apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) for up to 20 minutes every 2 to 3 hours1. Wrap ice in a damp towel, and never leave it on while you sleep4.
- Support it. A snug, not tight, elastic bandage can help. Take it off before you go to sleep4.
- Raise it on a pillow when you can3.
- Avoid hot baths, heat packs, alcohol and massage for the first couple of days, to help prevent swelling3.
Then get moving again
Long rest isn't the aim. For ankle sprains, the guideline favours 3–5 days of rest, ice, compression and elevation with early weight bearing, then active exercise. This gave the fastest return to work and daily life2. Exercise started early also tends to reduce repeat injuries2. Put weight on the area as pain allows. If the pain increases when you move or exercise, ease off.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio.
If you have pain around the ankle or midfoot, and either tenderness over the bone or you can't take four steps on it, get checked by a doctor or urgent care. You may need an X-ray to rule out a break5,2.
The steps above are for minor injuries. They don't apply to suspected breaks, dislocations, injuries from a direct hit, or several injuries at once6,7: for those, get medical help promptly.
Even mild ankle sprains can leave symptoms lasting from 6 weeks to 18 months without proper rehabilitation. If the injury isn't improving or is getting worse, see a doctor or physiotherapist8.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Quick answers
Should I use ice or heat on a sprain?
For the first couple of days, ice is the usual advice. Wrap an ice pack in a damp towel, use it for up to 20 minutes at a time, and never leave it on while you sleep. Avoid hot baths and heat packs during those first days, because they may add to swelling.
How long should I rest after twisting my ankle?
A few days is enough for most ankle sprains. The guideline favours 3–5 days of rest with early weight bearing, then active exercise. Putting weight on the ankle as pain allows is part of recovery, not a setback. If the pain increases when you move, ease off.
Is RICE still recommended?
The NHS still lists it for the first 2 to 3 days of a minor sprain or strain, and adds protection to make PRICE. Treat it as a simple first-aid routine rather than a proven treatment, and don't rest for long. Moving again gently after a few days matters at least as much.
Related guides
- GuideGood form and common mistakesGood form mainly lowers your chance of injury. The common mistakes are doing too much too soon, skipping the warm-up, holding your breath, swinging weights and not resting. Get the movement right with light weights first, and ask a qualified professional to watch you if you're new to strength training or unsure.
- GuideOvertraining and overuseSigns you may be overdoing it include workouts feeling harder than usual, soreness or tiredness that won't clear, poor sleep, low mood and losing the drive to exercise. No single test confirms it, so treat these as clues and take a break if several appear together.
- GuideExercising safely in heat, cold and outdoorsOn hot days, stay out of the sun between 11am and 3pm, wear light, loose clothing and ease in over 10 to 14 days. Drink enough to replace what you lose, not as much as you can. If you feel unwell in the heat, stop, cool down and drink fluids.
- GuideAdapting exercise to your bodyYou can adapt exercise by doing strength work seated, choosing a different exercise for the same muscles, lowering the effort or using a smaller movement. Start at a comfortable level, build up gradually, and avoid movements that put pressure on a painful joint.
- GuideStretchingFor more flexibility, slow, gentle static stretches (holding a stretch) are the best choice. Before a walk or workout, keep holds short or use slow, controlled movements. Move smoothly, don't bounce, and stop at mild discomfort, never pain.
- GuideWarm-ups and cool-downsStart slowly for at least 6 minutes so your heart rate rises gradually, and warm up every time you exercise. A cool-down is a comfortable way to finish rather than a must-do for recovery; about 5 minutes of gentle stretching or slow walking is enough.
Sources
- National Health Service (NHS). Sprains and strains.
- Vuurberg G et al. (2018). Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. British Journal of Sports Medicine.
- Bridgeview Medical (NHS). Sprains and Strains.
- nidirect (2018). Sprains and strains.
- Tiemstra JD (2012). Update on acute ankle sprains. American Family Physician.
- ErdurmuĹź Ă–Y et al. (2023). Comparison of the effects PRICE and POLICE treatment protocols on ankle function in patients with ankle sprain. Ulusal Travma Ve Acil Cerrahi Dergisi (Turkish Journal of Trauma & Emergency Surgery).
- Brison RJ et al. (2016). Effect of early supervised physiotherapy on recovery from acute ankle sprain: randomised controlled trial. BMJ.
- Maduka GC et al. (2023). Conservative Management of Acute Lateral Ligaments of the Ankle Injuries: An Analytical Literature Review. Cureus.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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