Sprained Ankle: Fast Relief, Rehab & Prevention

A sprained ankle happens when the ligaments that support the joint stretch or tear. It’s common in sports, walking on uneven ground, or simply missing a step. Most sprains heal well if you treat them early and follow a smart rehab plan. This guide gives clear, practical steps you can use right away and over the following weeks.

When to act and first aid

Right after the injury, focus on controlling pain and swelling. Rest the ankle—don’t push through sharp pain. Use ice for 15–20 minutes every 2–3 hours for the first 48–72 hours to reduce swelling. Wrap the ankle with a light compression bandage to limit movement and support the joint, and keep the foot elevated above heart level when possible.

If you can’t put weight on the ankle, if there’s severe deformity, numbness, intense pain, or bone tenderness, get medical help. Those signs could mean a fracture or a severe ligament tear that needs an X-ray or professional care.

Recover better: exercises and prevention

Start gentle range-of-motion exercises within a few days if pain allows. Ankle circles, pointing and flexing your toes, and writing the alphabet with your foot help keep motion without overstressing the ligaments. After swelling falls, add strengthening: seated resistance-band exercises for inversion and eversion (turning the foot in and out), and calf raises to build support.

Balance work matters more than people expect. Stand on one leg for 20–30 seconds, progress to doing it on a pillow or balance pad, and try it with eyes closed when you’re ready. Good balance cuts the chance of re-spraining the ankle.

Follow a gradual return-to-activity plan. A rough timeline: mild sprains often improve in 1–3 weeks; moderate sprains may take 4–8 weeks; severe sprains can take months and sometimes need formal rehab. Use pain and function as your guide—if running, jumping, or cutting still hurts, step back and keep strengthening and balance work.

Tips to avoid another sprain: wear supportive shoes during sports, tape or use a brace for high-risk activities for several months after a sprain, warm up properly, and include ankle strength and balance drills in your regular routine. If you’ve had prior sprains, consider a short course with a physical therapist; they’ll give targeted exercises and manual care that speed recovery.

Quick practical notes: ice early, switch to heat briefly before exercises once swelling drops, don’t skip balance training, and see a doctor if you can’t walk or if the ankle looks misshapen. With the right care you’ll heal faster and reduce the chance of making the same mistake twice.