Use ice packs for 10 minutes in a wet tea towel, apply compression with a bandage or tubi-grip and elevate the affected part. Do not sleep in tubigrip or tight bandages. Move within the limits of your pain. It is good to move to prevent stiffness and to improve circulation. These types of injuries may take from a few days to up to 8 weeks to fully heal. For severe injuries please seek help with GP or A/E as you may need a further assessment or Xray.