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Avoid heat while your ankle recovers. Heat increases blood flow to the injured area and aggravates inflammation. Warm compresses, saunas, and steam showers may do more harm than good in the first three days after your injury occurs. Stay away from heat during this time and stick to cold compresses to help relieve pain and swelling. Do not drink any alcohol while you are recovering. Alcoholic drinks open up the blood vessels in the body. When your blood vessels open up, the swelling in your ankle can become much worse. Alcohol will also delay the healing process, so it is a good idea to avoid it while you recover. Stay away from running and other physical activities to make sure that your ankle heals. Running and other high impact physical activities will only make things worse. Rest for at least one week before resuming exercise. Do not massage your ankle for at least a week. While massaging the pain away in your ankle might sound like a good idea, giving your ankle a massage will just add external pressure to your injury. This external pressure will actually make the swelling worse. You can start to gently massage your ankle one week after you have allowed your ankle to rest and recover.
Stick to cold compresses. Abstain from alcohol. Keep your movement low impact. Wait to massage your ankle.