|The IFP Rating System has been created to help describe differences in the various skill levels.|
When you roll your ankle, whether on the pickleball court, walking the mall or hiking trails, stop and tie, lace or strap your shoe as tight as you can, providing compression until you can get home. RICE is the acronym to remember.
R: Rest from all activities that cause pain or limping.
I: Pack the ankle with ice or frozen peas for 15 to 20 minutes, 3 to 5 times daily for the first three days. Immersion in an ice water bath is best.
C: Compress with an elastic bandage using even pressure until the swelling subsides. Loosen the wrap if your toes turn blue or begin to numb.
E: Elevate the foot.