This technique will help those very early morning
grabbers known as "charlie horses":
While sitting in your bed or on the floor, breathe calmly and deeply. If it doesn't increase pain, angle the top of your foot as much toward yourself as possible. Stroke downward over the area with both hands. Do not rub across the muscle.
Here's another technique; Find the center of cramping,
place your touching thumb and forefinger there. Then gently,
lightly, move them apart (while maintaining contact with the
muscle) in a stroking motion three times. It's amazing how
simple something can be! This has worked for me.
NOTE: For more cramp relief, please refer to Nutrition on the main menu.
This technique may keep sprained ankle damage and pain minimal:
For immediate relief, soak in bucket or shallow pan of cold water with ice cubes in it for around 15 minutes or for as long as is comfortable. Do this several times. After soaking your ankle, elevate your feet. Do this as much as possible. Wrapping the ankle lightly with an ace bandage may help. If it isn't too tender, press points all around the ankle bone for 3 seconds each. Gently stroke the area away from the swelling. You can do this for yourself, but it works better to have a friend do it.
If not too painful, have someone GENTLY stretch your leg while you are laying down. Be careful not to grasp the swollen or painful area. Running your shower water for 5 minute as hot as you can stand, then 5 minutes cold alternately over the sprain helps some people. These seem to increase circulation and to decrease swelling. An inflatable cast, called the Air Stirrup might work for you. In case the damage is more than a simple sprain, consult with a professional first.