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Basic ankle sprain rehabilitation involves the initial R.I.C.E. method (rest, ice, compression, and elevation) to manage swelling, followed by gentle range-of-motion exercises, and finally, strengthening and balance exercises to regain stability. A common approach is to start with the R.I.C.E. protocol, then move to exercises like drawing the alphabet with your foot and using resistance bands for gentle stretching and strengthening once pain decreases. The final phase involves balance work, like
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Samantha Yammine, PhD on Instagram: "R.I.C.E. aka “rest, ice, compression, elevation” is still common advice even though it has actually fallen out of favour in the last decade. In particular, too much rest and ice is where most people waste their time and slow their recovery. I’m not saying to resume sports right away… in fact I’m not giving any medical advice at all!!! And I think strict, generic advice for ALL injuries is a red flag. But when it comes to R.I.C.E. specifically, contrary to pop
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