For acute running injuries such as ankle sprains or a strained muscle the first 48 hours are very important for recovery and to reduce the risk of the injury happening again in the future. It is in those first 48 hrs when the inflammatory response occurs and acute injuries respond best to early treatment.
Take pressure off the injured area and use it as little as possible.
Ice for about 10 min every 3 hours approx. Wrap ice or a bag of frozen vegetables in a towel, never put ice straight on the skin.
Strap the joint, immobilise it, if you can, to prevent further damage. It will also make sure you rest the area…you can’t use it as you normally would.
Elevate so the blood flows away from the area.
From the RICE, Rest and Ice are crucial.
The sooner you RICE your running injury the faster the healing.
You can read more about running technique and running injuries from the following books.