How to recover from a sprained ankle

Health and wellness

Ankle sprains are common injuries, especially if you play sports, and they can affect anyone at any age. You’ve probably heard this injury described as the “rolling of your ankle.” It can happen in the blink of an eye – such as a simple misstep off a step or walkway or on uneven terrain when hiking or on a sports field.

“When you roll or twist your ankle and it causes a sprain, it’s an injury to one or more ligaments,” explains Jeffrey Holmes, DPM, foot and ankle specialist at HonorHealth. “Mild sprains may involve the overstretching and irritation of the ligaments, while severe sprains can cause a complete tear.”

What you can do at home

If you experience a sprained ankle, Dr. Holmes shares his expertise to provide five simple tips to help you heal quickly:

Use nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, to manage swelling and pain.
Consider using a temporary brace or bandage to support the ankle. If you have crutches, you may find it helps with balance and mobility while giving the joint time to rest.
Use rest, ice, compression and elevation (RICE).
1. Rest: Avoid putting weight on the ankle for 24-48 hours, as it is important for healing.
2. Ice: Apply an ice pack, covered with a towel, for 15-20 minutes every to two three hours during the first 24-48 hours after your injury.
3. Compression: Wrap the injured area with an elastic medical bandage to help reduce and prevent swelling. Remember not to wrap your ankle too tight so you don’t interrupt blood flow.
4. Elevation: Sit in a comfortable position and raise your ankle above the heart. You can prop your ankle up on pillows while sitting in a chair or on the couch.
Gently stretch the ankle by moving it in all directions a few times a day. You can try flexing the foot forward, then backward, or moving it clockwise then counterclockwise. Do not overextend your ankle and stop moving in any direction that causes pain.
After your swelling is gone, walking can help promote healing. Start with walking short distances around your house. You can gradually build up to longer distances as the ankle begins to heal.

“Even after you recover from a sprain, there are several things you can do to take care of your ankles in the long term,” adds Dr. Holmes. “I recommend avoiding footwear that makes your ankles unstable, such as high heels, stretching before and after physical activity, and taking the time to perform exercises designed to strengthen your ankles.”

When it’s time to seek treatment

What happens if your symptoms don’t improve? You should schedule an appointment with your healthcare provider. If pain and swelling are severe, if the ankle feels numb or if you can’t bear weight, you should see your provider immediately or go to your nearest urgent or emergency care location.

“It’s important to not wait to seek help if your injury doesn’t feel better in a couple of days or if the sprain is severe,” shares Dr. Holmes. “Even if your sprain seems minor, it could result in a more serious injury or improper healing. This could cause you ankle instability and long-term issues.”

If you need care, the skilled foot and ankle specialists at HonorHealth will partner with you to create a treatment plan to meet your needs. Our goal is to offer you the best quality care and treatment for your unique condition and lifestyle. Whenever possible, your specialist will take a conservative approach to treatment and explore non-surgical options. If you do need surgery, rest assured that our experts will guide you from surgery through recovery and get you back to the activities you enjoy most.