Which is the correct first step when applying ice to a sprained ankle and you should follow the 30-minute on, 30-minute off rule?

• A. Apply ice for 30 minutes, then remove for at least 30 minutes
• B. Apply ice for two hours straight
• C. Keep ice on continuously for several hours
• D. Do not apply ice

Answer: (A)

Cold therapy helps reduce swelling and numb pain after an ankle sprain by narrowing the blood vessels and slowing tissue activity. The safe, effective approach is to place an ice pack on the ankle for about 30 minutes, then remove it for at least 30 minutes, and repeat as needed. Use a cloth between the ice and skin to prevent frostbite, and elevate the leg during this treatment. Avoid leaving ice on continuously for hours, and never apply ice directly to skin. If you notice numbness, burning, or the skin turning very pale or blue, remove the ice and reassess. This 30-on/30-off cycle protects the tissue while still providing the benefits of cold therapy.