ACUTE ANKLE SPRAIN: WHY EARLY TREATMENT IS KEY TO A FASTER RECOVERY
Did You Just Sprain Your Ankle? Here's What You Need to Know
Ankle sprains are one of the most common injuries, affecting athletes, weekend warriors, and even those who simply step the wrong way off a curb or on uneven ground. The pain, swelling, and difficulty walking can be alarming. Many people wonder: Is it too early to book an assessment? The answer is no. Early intervention significantly reduces ankle sprain healing time, prevents long-term complications, and restores mobility, strength, and stability, faster.
What is an Ankle Sprain?
An ankle sprain occurs when the ligaments that support the ankle are overstretched or torn. This typically happens due to a sudden twist, roll, or impact. The severity of an ankle sprain is classified into ankle sprain grades:
Grade 1: Mild sprain with slight stretching and minimal ligament damage. Symptoms include mild swelling and tenderness but no instability.
Grade 2: Moderate sprain with partial tearing of the ligament. Swelling, bruising, and pain are more significant, and walking is difficult.
Grade 3: Severe sprain with complete ligament rupture. The ankle may be unstable, and weight-bearing is extremely painful.
Why Early Treatment Matters
Many people try to “walk it off” or wait to see if the pain subsides. This delay often leads to compensatory movement patterns, altered gait, and prolonged recovery times. Seeking ankle sprain treatment as soon as possible offers several benefits:
Faster healing – Reduces swelling and inflammation early on.
Prevents further injuries – Avoids compensations that can lead to knee, hip, and lower back issues.
Better long-term function – Strengthens the ankle and lower extremity to prevent future injuries.
What to Do Immediately After an Ankle Sprain
If you've just sprained your ankle, follow the PRICE method:
Protect: Use a brace, tensor elastic bandage, taping, or crutches to prevent further injury.
Rest: Avoid putting weight on the injured ankle.
Ice: Apply ice for 15-20 minutes every hour for the first 48 hours.
Compression: Use an elastic bandage to reduce swelling.
Elevation: Keep the ankle elevated above heart level to minimize swelling.
When to Seek Professional Treatment
If your pain is severe, swelling doesn’t improve, or you struggle to bear weight, don’t wait. Early intervention by a physiotherapist can reduce recovery time and prevent chronic issues. Treatments may include:
Manual therapy to improve mobility, decrease muscle tension, and decrease swelling.
Taping or bracing for support. Your therapist can teach you how to properly tape/brace at home.
Ankle sprain exercises to restore strength and stability, and decrease in swelling.
Education on lifestyle modifications during this phase of recovery.
Gait aid may be recommended to decrease the risk of compensatory movements while you’re not able to weight bear or are only able to partially weight bear.
Ambulatory education if you arrive with a gait aid, your physiotherapist will assess, measure, and adjust it to the correct height for you. They will then guide you through proper walking techniques to ensure you use it effectively for the best results.
Ankle Sprain Exercises to Speed Up Recovery
Once initial pain and swelling subside, targeted ankle sprain exercises help regain function and prevent reinjury. Some effective exercises include:
1. Ankle pumping
Improves mobility and decreases swelling.
How to do it:
Lay on your back
Pull your toes towards you and then point your toes away like stepping on the gas pedal
Repeat 3 X 10 reps
2. Quads over roll
Strengthens supporting muscles in the lower extremity.
How to do it:
Lay on your back with a rolled up towel under your knee on the affected side
Push the back of your knee into the towel and squeeze the front of your thigh. Your heel will lift up. Hold for 5 seconds
Relax
Repeat 10 X 10 reps
3. Bridges
Strengthens supporting muscles in the lower extremity.
How to do it:
Lay on your back with your knees bent, feet flat on the floor at hip width distance
Pull your belly button down towards the floor, squeeze your glutes and lift your hips up
Hold for 5 seconds at the top squeezing your glutes
Lower down to start position
Repeat 10 X 10 reps, 5 sec hold
Bottom Line: Don't Wait to Get Assessed
An ankle sprain may seem like a minor injury, but without proper care, it can lead to chronic pain, instability, longer recovery times, and a higher risk of reinjury in the future. Early assessment and treatment get you back on your feet faster and stronger. If you’ve just suffered an ankle sprain, book an appointment today—your future depends on it.
Book Your Appointment Now
Don’t let an ankle sprain slow you down. Our expert team of therapists are here to help you recover quickly and effectively.
Stay tuned for more posts in our ankle series, where we’ll talk about subacute and chronic ankle sprains and what to do if your ankle has never quite been the same since that first injury. Need treatment now?
