How to Recover from an Ankle Sprain

April 23, 2019

An ankle sprain occurs when ligaments in the ankle stretch or tear partially or fully after sudden twisting or stretching.

Before you do anything, check with your doctor to determine the severity of the sprain.

The time it takes to heal an ankle sprain depends on the severity of the injury, but there are four basic steps to recovery.

Step One: Acute Stage

What to do: R.I.C.E.

For how long: Until swelling goes down

After a sprain occurs, the ankle will be swollen and bruised.

Rest: Stay off the ankle as much as possible and avoid physical activity.

Ice: Apply ice packs in a cycle of 20 minutes on, 20 minutes off.

Compression: Reduce swelling by tightly wrapping the ankle or using a compression sleeve.

Elevate: Position the ankle so it is resting at or above your heart to decrease swelling.

What you need: A reusable cold pack (or two so you can keep them rotating!) and a compression wrap

Step Two: Sub-acute Stage

What to do: Get it moving

For how long: Until you can tolerate weight bearing exercises

Once the swelling has gone down, start lightly stretching the ankle. Progress to four-way ankle exercises. Once you can tolerate those without pain, add a TheraBand Resistance Band to increase difficulty and re-strengthen the ankle.

What you need: A TheraBand Resistance Band (yes, that’s it!)

Step Three: Post-acute Stage

What to do: Weight bearing exercises

For how long: Until you can run and move without pain

As you re-strengthen your ankle, you can start attempting basic weight bearing exercises like heel raises, squats, and balance training.

What you need: A TheraBand Stability Trainer (and your fully-capable body)

Step Four: Full Recovery

What to do: Return To Activity

Once a doctor or physical therapist clears you for normal activity, you need to be more cautious. Fact: You’re twice as likely to sprain your ankle again after you’ve sprained it once. Wear a brace to protect your ankle while playing sports and doing other physical activities.

What you need: An ankle brace (seriously, we mean it)

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

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