Remove the bandage at bedtime. Ice will keep the swelling down. It will take some people longer than others to get to the point of using heat. Do not use the clock or the calendar to decide when to stop ice. Use the criteria listed instead.
Moist heat is most effective.
Use warm wet towels or soak foot and ankle in warm water. If the foot or ankle swells with heat, discontinue heat and go back to using ice. Crutches will keep your weight off your injured ankle. Begin running slowly and for short distances only when you can walk without pain or limping. Remember, sprains take time to heal, often 4-6 weeks.