Ankle sprains

An ankle sprain happens when you "roll" your ankle and overstretch or tear one or more of its ligaments, the tough bands that hold the joint together.¹ It's one of the most common injuries in people who walk, run or jump, and especially in sport.² Most sprains heal well, but they often come back, so it pays to recover properly.

What happens when you sprain your ankle?

We've all had that moment when we land awkwardly and feel the ankle roll. Most often the foot points down and twists inwards, for example when you step into a hole or change direction quickly.¹ If you're lucky, a few hops and a shake later you carry on. If you end up with swelling, bruising, trouble moving the ankle or trouble putting weight on it, the injury is more serious and recovery takes longer.¹

You're more likely to sprain your ankle if you play sports such as tennis, rugby or volleyball, have sprained it before, or wear shoes that aren't right for the activity.¹

What should I do straight away?

For the first 2 days, follow the RICE steps:¹

• Rest: avoid activities that cause pain.
• Ice: apply an ice pack for 10 minutes every 1–2 hours.
• Compression: use a compression bandage to reduce swelling.
• Elevation: raise your ankle as often as you need.

Also avoid heat, alcohol, running and massage in these early days.¹ Gentle movement and walking as normally as you can are fine, and getting moving early helps recovery.¹,³ Ask your pharmacist or doctor about pain relief.

See a doctor if you can't put weight on your ankle, it looks deformed, or the pain and swelling aren't getting better.¹ An x-ray can check for a broken bone.¹ A bad sprain may need a brace for 4–6 weeks, but most people don't need surgery.¹

How do I recover properly?

Next, start re-strengthening your ankle as soon as you can. Exercise-based rehabilitation is the treatment with the strongest support.⁴,⁵ It builds up gradually, starting with movement and strength and moving on to balance, agility, jumping and landing.¹

Most ankle sprains take 4–6 weeks to heal, though some people still feel discomfort up to 12 months later.¹ You can return to sport once you can do your normal daily movements without pain.¹

Why does it matter?

Even a mild sprain can cause trouble later. Sprains often come back, and many people who sprain an ankle go on to have chronic ankle instability, where the ankle feels weak or keeps giving way.¹,² This is linked with doing less physical activity and with arthritis of the ankle later in life.²

Can ankle sprains be prevented?

Yes, to a degree. A program of balance and strengthening exercises helps prevent sprains from coming back, and an ankle brace works well for this too.³,⁵ Tape is another option, especially for athletes.¹

What about stretching before exercise? A warm-up is a good idea,¹ but stretching on its own doesn't seem to prevent leg injuries.⁶

Your shoes matter as well. Wear footwear that suits your sport.¹ Shoes with air cushions in the heel have been linked with more ankle injuries in basketball,⁷ so extra cushioning doesn't necessarily mean more protection.

How can a podiatrist help?

If you want to recover from a sprain or prevent another one, it's best to start straight away. At Foot Ankle Lower Limb, we check your ankle's movement, strength and balance, and can use our gait analysis equipment to look at how you walk, the pressure under your feet and your balance.

Your treatment plan is built around exercise. Depending on your needs, it may also include:

• a supportive ankle brace, fitted for your sport or activity
• taping while you return to sport
• orthoses (shoe inserts), if the way your foot works is part of the problem
• laser therapy, which may ease pain in the early stage after a sprain.⁴

Ultrasound therapy and acupuncture aren't proven to help a sprained ankle,¹,³ so we don't rely on them.

When to see a podiatrist

Don't ignore an ankle sprain. See a podiatrist or physiotherapist if your ankle isn't improving with home care, keeps giving way, or you've sprained it more than once. See a doctor promptly if you can't bear weight or the ankle looks deformed.¹

To get your ankle back to full strength, book an appointment with our team.

References

1. Healthdirect Australia (2024). Sprained ankle. https://www.healthdirect.gov.au/sprained-ankle
2. Gribble PA, Bleakley CM, Caulfield BM, et al. (2016). Evidence review for the 2016 International Ankle Consortium consensus statement on the prevalence, impact and long-term consequences of lateral ankle sprains. British Journal of Sports Medicine, 50(24), 1496–1505. https://doi.org/10.1136/bjsports-2016-096189
3. Doherty C, Bleakley C, Delahunt E, Holden S. (2017). Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis. British Journal of Sports Medicine, 51(2), 113–125. https://doi.org/10.1136/bjsports-2016-096178
4. Martin RL, Davenport TE, Fraser JJ, et al. (2021). Ankle stability and movement coordination impairments: lateral ankle ligament sprains revision 2021. Journal of Orthopaedic & Sports Physical Therapy, 51(4), CPG1–CPG80. https://doi.org/10.2519/jospt.2021.0302
5. Vuurberg G, Hoorntje A, Wink LM, et al. (2018). Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. British Journal of Sports Medicine, 52(15), 956. https://doi.org/10.1136/bjsports-2017-098106
6. Pope RP, Herbert RD, Kirwan JD, Graham BJ. (2000). A randomized trial of preexercise stretching for prevention of lower-limb injury. Medicine & Science in Sports & Exercise, 32(2), 271–277. https://doi.org/10.1097/00005768-200002000-00004
7. McKay GD, Goldie PA, Payne WR, Oakes BW. (2001). Ankle injuries in basketball: injury rate and risk factors. British Journal of Sports Medicine, 35(2), 103–108. https://doi.org/10.1136/bjsm.35.2.103

Reviewed by Andrew Schox, Podiatrist, BSc(Hons) PGradDipPod MPod. Last reviewed October 2026.