Ankle injury: quick guide to sprains, treatment and prevention

An ankle injury can happen to anyone — walking on uneven ground, landing awkwardly in sport, or tripping off a curb. Most ankle problems are sprains (stretched or torn ligaments), not fractures. You want clear, practical steps: what to do right away, how to rehab safely, and when to see a doctor. This short guide gives exactly that.

Quick first aid — what to do in the first 48 hours

Stop and protect the ankle. Avoid putting weight on it if it’s painful. Follow simple steps to limit swelling and pain: rest, ice, compression, and elevation. Ice for 15–20 minutes every 2–3 hours for the first 48 hours. Use a compression bandage but not so tight that toes go numb. Keep the ankle raised on a pillow when you sit or sleep.

If you can’t walk three steps without major pain, have severe bruising, numbness, or the foot looks deformed, go to urgent care or the ER — you may need an X-ray to rule out a break.

Rehab & prevention — get stronger and avoid repeat injuries

Start gentle movement as pain allows. Early range-of-motion helps prevent stiffness: ankle circles, pointing and flexing the foot. After a few days, add strengthening with resistance bands — dorsiflexion, plantarflexion, inversion and eversion. Try heel raises and seated toe raises to rebuild calf and ankle strength.

Balance work is key. Single-leg stands for 30 seconds, progressing to eyes-closed or standing on a cushion, trains the stabilizing muscles and reduces re-injury risk. Aim for short daily sessions rather than long occasional ones.

Most mild sprains improve in 1–3 weeks. Moderate sprains may take 4–8 weeks. Severe sprains, or those with chronic instability, can take months and sometimes need immobilization or surgery. If pain or swelling isn’t improving after two weeks, see a physiotherapist or doctor for tailored care.

Use support while you recover. A lace-up brace or taping helps control ankle motion during activity. For severe injuries a walking boot may be prescribed. Once you’re ready to return to sport, progress gradually: light training first, then sport-specific drills, and only full contact when you can hop, sprint and cut without pain or swelling.

Prevention tips: wear shoes that match your activity, warm up before exercise, work on calf and hip strength, and include balance drills in your regular routine. If you’ve sprained your ankle before, consider ongoing strengthening and a brace during high-risk sports.

Surgery is rare but needed for persistent instability, repeated ligament tears, or complex fractures. Your doctor will recommend scans and specialist care if conservative treatment fails.

Got a swollen ankle now? Use RICE (rest, ice, compression, elevation) and consult a clinician if you can’t bear weight or symptoms worsen. Want simple rehab exercises you can do today? Start with ankle circles, towel scrunches, heel raises, and a single-leg balance — five minutes twice a day makes a real difference.