Usually alternate ice and heat. I do ice. Some wrap for support. Keep elevated. Anti inflammatory, and or pain meds depending on the need. It's just going to take time and effort to let it heal. At least it is not broken. Rest it!

RICE (rest, ice, compression, elevation) for the first 24-48 hrs and then warm moist heat after that. If there's any concern that it's broken, you should have it x-rayed. Having had both sprains and ankle breaks, last time I broke it, I knew. But without that experience, you probably won't. (So I go to the doc, get it x-rayed, yes it's broken and don't walk on it for 4 weeks. I said to the doc, you are aware that I walked 2 miles out of the woods on it already, right?)

What may have happened...as it's happened to DH and my Mom... is, while you're sitting, your foot may 'fall asleep' and you're not aware of it until you go to use it and it doesn't work, and down you go.

The ice for the first 24-28 hours to reduce the inflammation and swelling. Heat after that to promote healing.

I have sprained both ankles. But, I had a hairline fracture on my foot by stepping down one step into my backyard! I agree with Annie. The pain was like no other that I have experienced. I knew it was different.

I was lucky that since it was so slight, I did not have to wear the boot all summer. I was able to slowly walk and just work through the pain.

I learned to ice immediately, and keep icing. I am surprised that people mention heat as I thought heat was just for chronic pain, not an injury. (Arthritis etc)

I agree, get it x rayed. The worst that can happen is that they say it is just a sprain.

Rest it for a few days and if it still is very painful see a doctor. You could have strained some ligaments. Keep it elevated a little as much as you can. The old RICE treatment is not as helpful for everything as was once thought but I still think ice and elevation helps most of the time.

I sprained an ankle once during a sports activity. After a day or two, start mildly rotating the ankle while seated and trace the alphabet. Gentle movement should help keep your ankle mobile.

I agree with Annie. Many people I know have had their ankle give way after being seated, stood up when their foot fell asleep even slightly and it gave way.

I thought I sprained my ankle, and limped around on it for two weeks. Finally went to the doctor and found out it was fractured! It’s worth having it checked out.

i did it by falling off the doormat. Literal half an inch. I just stepped at the wrong spot and rolled my ankle. Hope you’re feeling better soon.

In addition to ice and raising the leg, I take Advil for inflammation. And I wear an ankle compression sock.

I have broken both my foot and my ankle just by stepping wrong. Never even knew I was not on as a firm a footing as I thought until it happened. I broke my foot while putting away groceries in my own kitchen, for heaven's sake!! That one I managed to hobble around on until it started to hurt so much and swelled up like a balloon that I called a friend to take me to the ER. As it happens, I managed to fracture all 7 bones across my instep.

The broken ankle I knew immediately. Stepped off the last step of my entry and somehow managed to roll the ankle when I put my weight on it and poof!! It was limp and floppy and completely nonfunctional. I called for 911 assistance that time myself (that one was a big deal - required surgery and no mobility for more than 6 weeks!).

As we get older, we lose bone density and what may only have been a sprain from a misstep when younger turns into something a lot more serious. I would also encourage you to have it checked out by your doctor or local ER or urgent care facility.

When I started running I sprained my ankle every other week. No kidding. One or the other would just turn black & blue after a run. Sometimes there was an "incident" where I lost support, usually not. I would wrap it in an Ace bandage before walking or running to give the ankle support. Usually limping, favoring that ankle until it healed. That was 30 years ago.

I hope your ankle is healed soon! I hope it's not more than a sprain...

Be seen! Get an x-ray to rule out fracture. THEN you can 'wait and see'.

People with high pain tolerance often ignore something until it gets much worse. Our DS is an example. He walked around on a broken ankle for days. He finished the game of paintball with a torn ligament in his knee. He nearly died because he thought he had indigestion when it was his appendix. (Drove home to Chicago from downstate with appendicitis.)

I would ice today but call your doctor for an appointment in about two days unless it is extremely painful. Also keep it elevated above your heart. Reasoning of the two days is that some fractures will not show up on an xray for a couple of days unless there is displacement. Reasoning for elevation above your heart is that several of my friends had ankle/foot injuries and clots broke free.

If there is bruising that is a sign of a break.

REST is the most important part of recovery from a sprain, tendonitis or fracture. Don't walk on it! Ice reduces inflammation, compression (ace wrap) provides support and limits swelling, elevation reduces swelling also.

Your stories were very interesting. Falling off a doormat or injuring it in your kitchen?? Makes mine just getting up off a chair sound not as weird. I was just surprised at the miles I put on my legs every day would not have strengthened my ankles more that something so freakish wouldn't happen. I slept okay with two Simply Sleep pills(Tylenol PM) It hurts a little bit and is swollen around the ankle bone but not bruised looking. Last night it really hurt before I went to bed. I'm checking all around the house for an Ace bandage to wrap it and if I can't find one, I'll head to the pharmacy. This is my first injury and I know I sound like a baby, but I do realize I'm older now and these things will happen with more frequency. If it gets worse, I'll head to Urgent care or call my doctor. for an Xray. Thanks for all your advice which I will follow. You guys always come thru.

I have been running for 40 years and trail running for 20 and hiking and gym and blah, blah, blah. A few years ago I was running and stepped on a pine cone, fell off and tore all the ligaments in my ankle. I went to my doctor, had x-rays and then sent me straight to physio. My kids still tease me about falling off of a pine cone.

This is not the only time I have sprained an ankle. I'm coming off of a slight sprain right now from doing ladder work in the gym and then going straight into high knees over low hurdles. I screwed up the transition and went over on my foot. Went straight to my physio and he started the healing process for me.

At the very least I would go to a physio if you have one. Only go to one that you trust. They can quicken the healing and give you strengthening exercises for the foot and ankle.

If you don't have one then you could go to your doctor. I wouldn't bother with an Ace bandage but rather would get a small soft brace which are available at drug stores. They go under the foot and around the ankle, are velcroed and provide really good support. Wear it when you first go back into the trails and if you have walking poles or can borrow some do so for the first few times as well.

Good luck - this really is a pain in the butt.

Subconsciously I knew I had no Ace bandages because this is the first injury I ever had. I was right so husband went out and got me an ACE cool black job that velcros tightly. I suspect it's a torn or stretched ligament but will watch and if gets worse, see my doctor or Urgent care. I plan to use the cycling machine and not the treadmill for a few days.