One of the most common injuries teenagers and adults experience is a sprained ankle. A sprain occurs when the ligaments of a joint are twisted and possibly torn. Ligaments are bands of stringy fibers that hold the bones of a joint in position. A sprain can occur from a sudden wrenching at the joint, or a stretching or tearing of the fibers of the ligaments. The injured area usually swells and becomes black and blue. Stepping off the sidewalk at the wrong angle or having one foot land in a hole while jogging can leave you rolling on the ground in agony with an ankle on fire! If you cannot walk without experiencing intense pain, you must seek medical help. If the pain is man ageable, and you can walk, here are three words to help you remember how to treat yourself: ■ Elevate ■ Cool ■ Bandage As soon as there is injury to that ligament, there will be a certain amount of bleeding under the skin. Once the blood pools around the dam aged blood vessels, inflammation and swelling occur. The pressure from the swelling results in additional stress and tenderness to the region. In order to minimize the degree of swelling, lie down as soon as possible and keep the ankle elevated so that it is actually higher than your heart. Next, to shrink the blood vessels and keep bleeding (hence bruising) to a minimum, apply a cold pack. After 20 minutes, take the pack off, wait half an hour, and then reapply. This can be done several times a day for a total of three days. Never leave a cold pack on for more than 20 minutes at a time. Reducing the temperature in that area for an extended period of time signals the body to increase blood flow to raise the body temperature! Therefore, one inadvertently trig gers more blood distribution to the affected area by leaving a cold pack on for too long! Finally, bandage the ankle. Be careful not to wind it too tightly; doing so can restrict blood flow and cause harm to the entire foot. Which of the following is NOT mentioned as a warning? a. If there is intense pain, seek medical attention. b. Do not wind the bandage too tightly. c. Do not put your ankle near the fire. d. Do not keep the cold pack on for more than 20 minutes at a time.