Ligaments in your ankle connect the bones and help stabilize the joint. Ankle sprains happen when the ligaments stretch or tear; they’re among the most common musculoskeletal injuries, affecting around 2 million people in the United States annually.
The injuries we often see at Lone Peak Foot & Ankle Clinic usually occur when the ankle twists or rolls, often during a fall or misstep. Whether the damage is mild or severe, taking the right steps can speed up recovery and lower the chances of re-injury.
Ankle sprains often affect the ligaments on the outside of the ankle, though any ligament can be injured. You might feel pain, swelling, or stiffness and notice bruising or instability in the joint.
If you think you’ve sprained your ankle, don’t ignore it. Leaving the sprain untreated means you’re far more likely to develop chronic joint instability and/or suffer another sprain.
For severe symptoms like extreme swelling, significant pain, or trouble walking, visit our experienced podiatrist, Dr. Greg Brockbank, for a thorough assessment.
Most ankle sprains respond well to RICE — rest, ice, compression, and elevation:
Resting your sprained ankle reduces the risk of further damage, so take it easy and avoid activities that strain the injured joint. A brace can provide extra support as you recover.
Use an ice pack (or a bag of frozen peas) wrapped in a towel for 10–20 minutes several times a day. Ice reduces pain and swelling by decreasing blood flow to the area.
Supporting the joint can help stabilize it to prevent excessive movement and minimize further swelling. Wrap the ankle with a bandage, ensuring it’s snug but not too tight.
Propping up your affected leg helps control swelling by draining excess fluid away from the injured area. Keep your ankle elevated above your heart when resting or sleeping.
Anti-inflammatory medications like ibuprofen can help reduce pain and inflammation.
Other ways to support tissue healing in a sprained ankle include:
Once the swelling subsides, using a heat pack for 15–20 minutes can promote healing by improving blood flow and relaxing tight muscles. However, heat applied to a swelling ankle could worsen inflammation, so be careful.
Gentle stretches keep the muscles around the ankle flexible and prevent stiffness. Try moving the ankle in circles or flexing it forward and backward. Avoid motion that causes pain or strain.
As your ankle pain decreases, start walking short distances indoors. Gradually increase activity levels as your ankle heals. Exercise is key to regaining strength and balance, but it’s vital not to overdo it and worsen the sprain.
Massaging the area around the sprain can relieve tension and improve blood flow. Focus on the foot, heel, or areas near the injury. Stop if the massage causes pain or worsens symptoms.
If your ankle feels unstable, swollen, bruised, or stiff, come for a checkup because these symptoms could indicate more serious damage. Skipping proper treatment delays healing and increases your risk of re-injury.
We may recommend additional treatments like braces, splints, extracorporeal shockwave therapy (ESWT), or prescription medications for pain and swelling. Physical therapy often begins early to promote healing and improve mobility.
Severe sprains might need surgery to repair torn ligaments and remove damaged tissue.
Once you recover from an ankle sprain, focus on preventing another. Strengthen your ankle with exercises and maintain flexibility through regular stretching. Wear footwear with support and be cautious during physical activities.
Recovering from an ankle sprain takes time, but with the right care, you can return to your usual activities with confidence. For personalized advice or treatment, schedule a visit by phone or online at the Lone Peak Foot & Ankle Clinic office in Draper or Orem, Utah.
