What to Do After an Ankle Sprain
Ankle sprains are one of the most common injuries, especially among athletes and active individuals. The majority of these sprains involve the lateral (outside) ligaments of the ankle, and while they may vary in severity, the treatment process remains largely similar. Whether you’ve experienced a mild roll or a more significant injury, knowing how to manage a lateral ankle sprain in the early stages is key to a successful recovery.
In this blog post, we’ll walk you through what to do immediately following a lateral ankle sprain, with an emphasis on early weight-bearing, mobility work, and the use of compression when needed. We’ll also discuss some signs of whether you should consider getting an X-ray.
1. When to Seek Medical Attention
If you’ve sprained your ankle, one of the most important things to know right away is if there is a fracture or not. These are guidelines used by healthcare professionals to determine if an X-ray is necessary called the Ottawa Ankle Rules. If you are unable to bear weight on the injured foot or if you experience severe pain, bruising, or swelling around the ankle joint, it’s essential to see a healthcare provider for further evaluation.
In general, you should seek medical attention if:
• You cannot bear weight on the affected ankle.
• You experience significant pain over the bony prominences of the ankle
• There is visible deformity or persistent, severe swelling.
An X-ray will help rule out fractures and ensure you’re on the right path to recovery.
2. Focus on Mobility and Range of Motion
Once a fracture is ruled out, the next step is restoring movement. Mobility work is essential to prevent long-term stiffness, which can delay your recovery and even lead to more serious complications, such as chronic ankle instability. Start with gentle range of motion exercises that can be performed safely:
• Ankle Circles: Sit or lie down with your leg elevated and gently move your ankle in circles. This can help restore flexibility in the joint.
• Towel Stretch: Sit on the floor with your legs extended. Using a towel around the ball of your foot, gently pull your foot towards you to stretch your calf muscles.
• Alphabet Exercise: While seated, try to trace the letters of the alphabet in the air with your toes. This encourages movement in all directions of the ankle joint.
As you progress, you can gradually increase the intensity and range of motion. Some soreness is okay, but avoid pushing into painful territory.
3. Early Weight Bearing: Get Moving
One of the most common mistakes people make after an ankle sprain is being too cautious and resting for an extended period. While it’s important to protect the injury early on, research and modern rehabilitation techniques suggest that early weight-bearing (as tolerated) can actually speed up the recovery process and help reduce stiffness in the joint.
After an ankle sprain, it’s crucial to gradually begin putting weight on the injured foot as soon as it’s tolerable (presuming there is no fracture, see below). Start with light, non-painful weight-bearing activities. For instance, you can begin by standing with both feet on the ground and gradually transferring your weight onto the injured foot for a few seconds at a time. As pain decreases, progress to partial weight-bearing during walking, using crutches if needed. The key here is to listen to your body—if you’re experiencing sharp pain, you may need to back off a little and allow more healing to happen first.
4. Compression for Swelling Control
Swelling is an inevitable part of an ankle sprain, and managing it is crucial to avoid further complications and improve mobility. Using compression (via an elastic bandage or compression sock) can help reduce swelling and provide additional support to the injured area.
When applying compression, make sure not to wrap the ankle too tightly, as this can cut off circulation and cause more harm than good. The goal is to apply gentle compression that helps reduce swelling but still allows for proper blood flow.
Compression should be used for a few days after the injury or until the swelling begins to subside. Along with compression, elevating the ankle above heart level (whenever possible) can help manage swelling.
Final Thoughts
Recovering from a lateral ankle sprain takes time and patience, but following the right protocols can accelerate your return to activity and help prevent future injuries. Incorporate early weight-bearing exercises, focus on restoring mobility, and manage swelling with compression techniques. And if you’re unable to bear weight or suspect something more serious than a simple sprain, don’t hesitate to consult a medical professional and get an X-ray. Your recovery starts with the right care and attention.
If you’re unsure where to start or need personalized guidance, we are here to help. We specialize in tailored rehabilitation programs designed to get you back on your feet—safely and efficiently.
Feel free to reach out for more tips on managing your ankle sprain and ensuring a smooth recovery. We’re here to guide you every step of the way.
