07/29/2026
Things I’ve changed about treating ankle sprains as a Physical Therapist…
(We were playing a little pick up soccer with our 9 and 7 year old- My husband stepped on my foot with the crushed toe nail and rolled his ankle. We are quite a pair.)
👉 The BJSM British Journal of Sports Medicine updated the previous RICE guidelines last year and I’m a fan!
🔹 We went straight to the hot pack-
Heat or ice, doesn’t matter to me if you need pain relief. Heat can bring more healing factors, ice may slow them down and limit range of motion. But if you’re hurting and need relief or have excessive swelling it’s worth it.
🔹 Skip the ibuprofen, if you can.
If you can manage the pain, avoid Naproxen or ibuprofen that can limit early tissue healing. If you have to be on your feet to function and can’t avoid it, it’s understandable.
🔹 Early loading and motion, not just rest
Take advantage of weight bearing and range of motion as much as tolerated. Positive input to the brain keeps pain low, maintains strength, and speeds up healing rather than resting completely. Even working on loading and motion in a half kneeling position is an easy start.
🔹 Red light therapy
I haven’t seen any remarkable returns from red light alone, but along with the above it can promote tissue healing, as well.
Here are the new acronyms:
PEACE (early treatment)
- Protect
- Elevate
- Avoid anti-inflammatories
- Compress
- Educate
LOVE (phase two treatment)
- Load
- Optimism
- Vascularization
- Exercise
Have you had to try these yet??
