Treatments in the first 48-72 hours are used to stop the swelling, ease pain and protect how much weight is placed on the injured ankle. The ligaments should be kept in their shortened position to ensure optimal healing. A simple way to remember these treatments is RICE. Rest, Ice (20 mins every 2 hours), Compression (bandage the ankle in a right angle position during the day) and Elevation (resting the ankle above the level of the heart). For recovery to occur, it is vital during this time to also avoid Heat, Alcohol, Running and Massage this in known as the No HARM principle.