# 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. - Type: Guide - Topic: Getting Moving › Technique & Injury Prevention - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/first-aid-for-minor-exercise-injuries - Updated: 2026-10-21 - **Protect and rest the area for the first 2 to 3 days.** Ice, a snug bandage and raising the injury are the usual steps [1]. - **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 rest [2]. - **Skip heat, alcohol and massage early on.** They may add to swelling [3]. - **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 elevation [1]. 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 injury [1]. - **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 hours [1]. Wrap ice in a damp towel, and never leave it on while you sleep [4]. - **Support it.** A snug, not tight, elastic bandage can help. Take it off before you go to sleep [4]. - **Raise it** on a pillow when you can [3]. - **Avoid** hot baths, heat packs, alcohol and massage for the first couple of days, to help prevent swelling [3]. ### 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 life [2]. Exercise started early also tends to reduce repeat injuries [2]. 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 break [5][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 once [6][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 physiotherapist [8]. 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. ## Sources 1. National Health Service (NHS). Sprains and strains. https://www.nhs.uk/conditions/sprains-and-strains/ 2. Vuurberg G et al. (2018). Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2017-098106 3. Bridgeview Medical (NHS). Sprains and Strains. https://bridgeviewmedical.nhs.uk/self-help/sprains-and-strains 4. nidirect (2018). Sprains and strains. https://www.nidirect.gov.uk/conditions/sprains-and-strains 5. Tiemstra JD (2012). Update on acute ankle sprains. American Family Physician. https://pubmed.ncbi.nlm.nih.gov/22962897/ 6. Erdurmuş ÖY 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). https://pmc.ncbi.nlm.nih.gov/articles/PMC10560804/ 7. Brison RJ et al. (2016). Effect of early supervised physiotherapy on recovery from acute ankle sprain: randomised controlled trial. BMJ. https://pmc.ncbi.nlm.nih.gov/articles/PMC5112179/ 8. Maduka GC et al. (2023). Conservative Management of Acute Lateral Ligaments of the Ankle Injuries: An Analytical Literature Review. Cureus. https://pmc.ncbi.nlm.nih.gov/articles/PMC10641652/ --- Source: Twikka (https://twikka.com/learn/first-aid-for-minor-exercise-injuries). General information about physical activity, not medical advice.