We’ve all had an ankle sprain — whether from playing sports, wearing ill-fitting shoes or tripping on uneven ground. A sprain happens when the ligaments in your ankle are overstretched and torn. An ankle specialist will determine the extent of the injury based on the severity of ligament damage.
Most sprained ankles heal with no treatment in one to three weeks (with rest and care). More severe injuries will take much longer, up to six months, because blood flow to the ankle is reduced.
The RICE Method: Rest, Ice, Compression and Elevation
Rest
Your first goal after an ankle injury is to rest. You need to avoid worsening the ligament damage. Any further injury will prolong pain and boost swelling.
Rest by minimising movement as much as possible. Don’t push through the pain. It could cause further damage and extend recovery. During the first 24 hours after injury, keep the ankle cool and away from heat (including hot showers, hot packs or heat rubs).
Ice
Use ice to ease pain and reduce swelling. Buy an ice pack or wrap a bag of frozen peas in a towel to prevent frostbite and hold on to the ankle for no more than 20 minutes every two to three hours.
Compression
Compression helps prevent swelling. Wrap the ankle tight, but not too tight that it cuts off circulation.
If your ankle feels cold, tingly or numb, loosen the bandage. Seek urgent medical attention if your ankle continues to feel cold or turns blue.
Elevation
Keeping the ankle raised reduces pain and speeds up healing by draining excess fluid from the foot. Prop your ankle on stacked pillows while you sit or sleep, and raise your leg so your ankle is just above where your heart is.
The RICE method can be supplemented with over-the-counter pain relief, such as ibuprofen (to reduce inflammation) and paracetamol (to manage pain).
Physiotherapy to Rebuild Strength
After an ankle injury, it’s crucial to exercise gently to avoid ankle stiffening and weakening from reduced use. Also, don’t overdo it! It’s not worth risking a reinjury.
See a physiotherapist. They’ll recommend exercises to rebuild strength and movement in the ankle and improve balance. Example exercises include:
- Tracing letters and numbers with your toe
- Stretching exercises
- Balancing exercises (e.g. standing on one foot).
Using Mobility Aids after an Ankle Injury
If you can’t walk after a severe ankle sprain, you may need to use crutches or wear a support brace or cast to immobilise your ankle as it heals.
Your physio will form a tailored treatment plan to ensure you don’t push yourself too hard, so follow your doctor’s advice.
Will You Need Surgery?
Ankle injuries (even more severe ones, like breaks) rarely need surgery and often heal on their own. But surgery may be needed if the ankle doesn’t heal or if the break heals at an angle and causes further mobility problems.
Corrective surgery involves inserting a metal plate with screws to hold the bone in place.
How Long Does It Take for an Ankle Injury to Heal?
If you need surgery, you’ll need to wear a cast for around six weeks after your op and have regular physio for a couple of months to rebuild strength and restore movement.
Strains and sprains can vary based on severity. Sprains are graded from 1 to 3 — a grade 1 sprain will usually heal in a couple of weeks, but more severe sprains can take months to fully heal.
After an ankle injury, don’t try to tough it out — if you’re concerned, seek medical attention. The ankle will heal correctly and regain motion and stability with the appropriate treatment and rest.
