The first 72 hours after a sprain: what actually helps — and what sets you back — Apex Blog

<div class="absolute inset-0 -z-10 bg-gradient-to-b from-white via-slate-50 to-white"></div><div class="pointer-events-none absolute inset-0 -z-10" style="background:radial-gradient(50rem 28rem at 50% -10%,rgba(13,148,136,.1),transparent 60%)"></div><div class="mx-auto max-w-3xl px-4"><a href="/blog/" class="inline-flex items-center gap-1.5 text-sm font-semibold text-slate-600 transition hover:text-teal-700"><svg width="1em" height="1em" class="h-4 w-4" data-icon="tabler:arrow-left"><symbol id="ai:tabler:arrow-left" viewBox="0 0 24 24"><path fill="none" stroke="currentColor" stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M5 12h14M5 12l6 6m-6-6l6-6"/></symbol><use href="#ai:tabler:arrow-left"></use></svg> <span>Back to blog</span></a><div class="mt-8"><a href="/services/physiotherapy/" class="inline-flex items-center gap-1.5 rounded-full px-2.5 py-1 text-[10px] font-semibold uppercase tracking-[0.14em] ring-1 bg-teal-50 text-teal-700 ring-teal-200 transition hover:brightness-95"><svg width="1em" height="1em" class="h-3 w-3" data-icon="tabler:stretching"><symbol id="ai:tabler:stretching" viewBox="0 0 24 24"><path fill="none" stroke="currentColor" stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M15 5a1 1 0 1 0 2 0a1 1 0 1 0-2 0M5 20l5-.5l1-2m7 2.5v-5h-5.5L15 8.5l-5.5 1l1.5 2"/></symbol><use href="#ai:tabler:stretching"></use></svg> Physiotherapy</a></div><h1 class="mt-5 font-serif text-3xl md:text-4xl lg:text-[44px] font-bold leading-[1.12] tracking-tight text-slate-900">The first 72 hours after a sprain: what actually helps — and what sets you back</h1><p class="mt-5 text-lg leading-relaxed text-slate-600">Rest, ice, compression, elevation — RICE is out of date. Here&#39;s what current evidence says you should actually do in the first three days after a soft-tissue injury.</p><div class="mt-8 flex items-center gap-4 border-y border-slate-200 py-5"><img src="/_astro/rohit.BdFFqwEN_T6lSn.webp" alt="Rohit Rajput" loading="lazy" decoding="async" fetchpriority="auto" width="56" height="56" class="h-14 w-14 rounded-full object-cover ring-2 ring-white shadow-sm"><div class="min-w-0 flex-1"><p class="text-[15px] font-semibold text-slate-900">Rohit Rajput</p><p class="text-[13px] text-slate-500">Physiotherapist · Co-owner</p></div><div class="hidden sm:block text-right text-[13px] text-slate-500"><p>April 13, 2026</p><p class="mt-0.5">3 min read</p></div></div></div>