1. Rest: Avoid putting weight on the injured ankle to prevent worsening the injury. Use crutches or a brace if needed to keep weight off the affected area.
2. Ice: Apply ice to the injured area to reduce swelling and numb the pain. Do this for 15-20 minutes every 1-2 hours during the first 48 hours after the injury.
3. Compression: Use an elastic bandage or compression wrap to help control swelling.
4. Elevation: Keep the injured ankle elevated above the level of your heart whenever possible. This helps reduce swelling by allowing fluids to drain away from the injured area.
5. Avoid Heat and Alcohol: In the initial stages of injury, avoid heat (such as hot baths) and alcohol, as they can increase swelling and delay the healing process.
It's also a good idea to seek medical attention to assess the severity of the tear and get appropriate treatment recommendations.
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