Massage with ice twice a day, warm up
thoroughly and strengthen your calves
with heel raises.
Apply ice immediately, elevate the leg.
Ice the ankle as often as possible the first
few days, if your ankle can not bear weight see a physician.
Consult an orthopedist or podiatrist.
Apply ice and elevate the injured area.
Perform stretches for the adductor muscles.
Perform hamstring and lower back stretches.
If pain persists see a physician.
Stop and take deep breaths. Perform side stretches.If
you are in a performance, take
deep abdominal breaths.
Ice massage is helpful. avoid jumping for
a few days. Persistent pain may be due to a stress fracture; consult a
physician.