An ankle sprain happens when the ankle rolls and stretches or tears the ligaments that hold it steady, most often on the outer side. It is one of the most common sports injuries, and also happens on uneven roads, steps and stairs.
The first few days
- 01
Protect it
Reduce activity for the first one to three days and avoid the movements that hurt most. Use support if walking is painful.
- 02
Elevate it
Raise the ankle above the level of your heart when you can, to help the swelling settle.
- 03
Start moving early
As pain allows, gentle ankle movements and walking help healing. Long periods of complete rest usually slow recovery.
- 04
Let pain guide you
Some discomfort is normal. Sharp pain or swelling that gets worse after activity means you have done too much.
Why so many sprains come back
A sprain can damage the small sensors in the ligaments that tell your brain where your foot is. Without balance and strength training, the ankle can stay unstable and roll again. Rehabilitation that rebuilds balance, strength and confidence on uneven ground makes a repeat sprain much less likely.
This article is general information, not a diagnosis. If you are unsure how serious your sprain is, have it assessed.
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