The goal here is Inflammation Control. Think of this as "Defense Mode." 

The R.I.C.E Protocol

🛏️Rest: Immediately cease all forms of pivoting or impact training.

🧊 Ice: Apply ice for 15 minutes every 2 hours. Use a thin cloth between the ice and skin to prevent frostbite.

🤕Compression: Wrap the ankle with an elastic bandage to limit swelling and provide stability.

🪜Elevation: Keep your ankle above the level of your heart to drain excess fluid.

What to Avoid (HARM): Avoid Heat, Alcohol, Running, and Massage during this initial window.

Once the sharp pain subsides, you enter "Reconstruction Mode." 

♦️Range of Motion (ROM): Perform "Ankle Alphabets." Sit with your leg extended and use your big toe to "write" the letters A-Z in the air. 

↕️ Isometric Holds: Push your foot against a wall in four directions (inward, outward, up, down) without moving the joint. Hold for 10 seconds. 

🧎Proprioception: Practice balancing on your healthy leg, then transition to the injured leg once it is pain-free.