- Use the R.I.C.E method ( Rest-Immobilize-Cold-Elevate ) 1. Rest : Have the person stop what he was doing. 2. Immobilie : Immobilize the injured areain the position in which it was found. 3. Cold : Cool the injured area for 20 minutes of every hour for the first 24 to 48 hours. 4. Elevate : Keep the injured area above the level of the heart if possible. However, do not raise the injured area if moving it will cause pain. 5. Provide continual care
Prevention
Warm up before exercise or play sports.
Be careful when walking, running or working on an uneven surface.
Wear shoes that fit well and are made for your activity.
Don't wear high-heeled shoes.
Do not play sports or participate in activities for which you are not conditioned.
Maintain good muscle strength and flexibility.
Practice stability training, including balance exercises.