How to relieve an ankle sprain?

Did you just twist your ankle and the pain is throbbing? You’re not alone. Ankle sprain is one of the most common injuries affecting millions of people each year.

Characteristics of an Ankle Sprain

An ankle sprain occurs during a sudden movement that stretches or tears the ligaments. This injury presents specific characteristics depending on the mechanism and severity of ligament damage.

Difference Between Ankle Inversion and Eversion

Inversion represents 90% of ankle sprains. This movement rotates your foot inward and primarily damages the anterior talofibular ligament. Your ankle bends laterally during a bad landing on the ground.

Eversion constitutes only 10% of cases. Your foot rotates outward and affects the medial deltoid ligament. This sprain occurs less frequently because this ligament has superior resistance.

How Long Does the Healing Process for an Ankle Sprain Take?

The healing time for an ankle sprain varies according to the severity of the injury, the quality of care provided, and discipline in rehabilitation. Here are the average timeframes according to sprain grades:

Grade 1 Sprain (Mild)

  • Average duration: 7 to 10 days
  • Characteristics: ligament stretching without rupture
  • Rapid healing with application of the RICE protocol (Rest, Ice, Compression, Elevation) and progressive resumption of weight-bearing. Still here, increasingly contested, there is more talk of early rehabilitation application MEAT. 

Grade 2 Sprain (Moderate)

  • Average duration: 3 to 6 weeks
  • Characteristics: partial ligament rupture
  • Necessary care: wearing orthoses, limited weight-bearing, medical follow-up and beginning of rehabilitation at the end of the inflammatory phase
  • Return to sport possible between the 5th and 6th week with professional advice

Grade 3 Sprain (Severe)

  • Average duration: 6 to 12 weeks (sometimes more)
  • Characteristics: complete rupture of one or more ligaments, significant joint instability
  • Treatment: strict immobilization (splint or walking boot), suspended weight-bearing, reinforced medical follow-up
  • Long rehabilitation and sometimes surgery if instability persists
  • Return to sport possible after 3 months, depending on functional recovery

Factors Influencing Healing Time:

  • Speed of initial treatment
  • Adherence to care protocol
  • Age, medical history, and physical condition
  • Quality of rehabilitation
  • Respect for rest and progressive return to effort

Too rapid a resumption or absence of rehabilitation greatly increases the risk of recurrence or chronic sequelae (residual pain, instability, repeated sprains). Always consult a healthcare professional before resuming sustained physical activity.

What Are the Common Causes of an Ankle Sprain?

An ankle sprain occurs when the ligaments that stabilize the joint are stretched beyond their normal capacity, usually following a sudden or inappropriate movement. Several situations favor this type of injury:

1. Poor Landing After a Jump

This is one of the most common causes. An unbalanced landing during a sports activity or descending stairs can cause sudden twisting of the foot inward (inversion) or outward (eversion).

2. Uneven Terrain

Walking or running on unstable surfaces — such as a hiking trail, damaged sidewalk, or rough terrain — increases the risk of missteps and therefore sprains.

3. Wearing Inappropriate Footwear

High-heeled shoes, those without lateral support, or overly soft shoes favor foot imbalances. Lack of adequate support multiplies the risk of twisting, particularly among people who have already suffered a sprain.

4. Intense Sports Practice

Sports involving rapid changes of direction, jumps, or physical contact (soccer, basketball, volleyball, running) expose ankles to extreme movements, often responsible for sprains.

5. Muscle or Proprioceptive Weakness

A strength deficit in stabilizing muscles or poor perception of foot position (impaired proprioception) makes the joint more vulnerable, especially after a poorly rehabilitated previous sprain.

6. Physical Fatigue

Excessive muscle fatigue decreases reflexes and joint stability, increasing the risk of uncontrolled movements.

7. History of Sprains

An ankle that has already suffered a sprain often presents residual ligament laxity. Without specific strengthening, the risk of recurrence is multiplied.

5 Good Reflexes After an Ankle Sprain

Immediately adopt the RICE protocol (Rest, Ice, Compression, Elevation) from the first moments following your injury. These simple actions limit the worsening of the sprain and accelerate your recovery.

Rest

Stop all physical activity as soon as pain appears. Avoid weight-bearing on your injured ankle for 48 to 72 hours depending on the severity of the sprain. Use crutches for essential movements. Your ankle needs complete immobilization during the first days to allow ligaments to begin healing.

Ice

Apply ice to your ankle for 20 minutes every 2 hours during the first 48 hours. Wrap the ice in a thin cloth to avoid skin burns. Cold reduces inflammation and alleviates pain by constricting blood vessels. Alternate application and rest to maintain treatment effectiveness.

Compression

Wrap an elastic bandage around your ankle starting from the toes toward the calf. Maintain moderate pressure without blocking blood circulation. Your toes should remain pink and warm. Remove the bandage at night to allow normal circulation. Compression limits swelling and stabilizes the joint.

Elevation

Elevate your ankle above your heart level several times a day. Place 2 or 3 pillows under your foot when lying down. This position promotes lymphatic drainage and reduces edema. Maintain elevation for at least 30 minutes each session.

Consultation and Medical Examinations

Consult a doctor within 24 hours if you cannot place your foot on the ground or if pain remains intense despite first aid. The healthcare professional evaluates the severity of your sprain through specific clinical tests. An X-ray rules out an associated fracture in 15% of severe sprain cases. Ultrasound or MRI specify the extent of ligament lesions if necessary.

In-Depth Treatments to Properly Heal the Ankle Sprain

After the acute phase of your ankle sprain, specific treatments accelerate healing and reduce the risk of recurrence. These therapeutic approaches strengthen damaged ligaments and progressively restore joint function.

Orthopedic Equipment

Ankle orthoses stabilize the joint for 3 to 6 weeks depending on the severity of your sprain. Semi-rigid splints reduce the risk of new injury by 47% compared to simple elastic bandages.

Three types of orthopedic equipment exist for your ankle sprain:

  • Lace-up braces: adjustable and comfortable for grade 1 sprains
  • Semi-rigid orthoses: optimal protection for grade 2 sprains
  • Walking boots: complete immobilization for grade 3 sprains

Crutches relieve weight-bearing for 7 to 14 days. Your doctor prescribes equipment adapted to your sprain grade and adjusts the wearing duration according to clinical evolution.

Physiotherapy and Rehabilitation

Rehabilitation begins as soon as edema decreases, generally after 72 hours. A physiotherapist evaluates your ankle and establishes a personalized program over 4 to 12 weeks.

Phase Duration Main Objectives
Phase 1 Weeks 1-2 Pain reduction, passive mobility
Phase 2 Weeks 3-4 Muscle strengthening, proprioception
Phase 3 Weeks 5-8 Functional exercises, progressive return to sport

Proprioceptive exercises on unstable platforms improve balance and prevent 50% of recurrences. Your physiotherapist uses techniques such as:

  • Joint mobilizations: restoration of range of motion (10-15 repetitions)
  • Isometric exercises (muscle contraction without joint movement, where the muscle works while maintaining the same length): strengthening without movement (3 sets of 10 seconds)
  • Calf stretches: prevention of stiffness (3 times 30 seconds)

FAQ

What Are the Healing Options After an Ankle Sprain, Including Natural Remedies?

After the acute phase (RICE – Rest / Ice / Compression / Elevation), several approaches promote ligament healing:

  • Orthoses and splints (3-6 weeks depending on grade): lace-up brace, semi-rigid orthosis, walking boot
  • Physiotherapy (4-12 weeks): mobilization, strengthening, proprioception
  • Natural remedies:
    • Arnica in gel or tablets to limit hematoma and pain
    • Green clay poultice on the swollen area, 20 min before rinsing
    • Turmeric and ginger infusion (anti-inflammatory) at a rate of one cup per day
    • Gentle massage with wintergreen essential oil diluted in vegetable oil
  • Complementary approaches: acupuncture, magnetotherapy, or electrotherapy to boost vascularization and ligament regeneration

What Natural Remedies and Alternatives Can Relieve Pain and Inflammation?

  1. Targeted cold: ice pack or cold compresses 20 min, 3-4 times/day, wrapped in cloth
  2. Moderate heat (after 48 h): hot water bottle or heating patches 15 min to relax muscles
  3. Essential oils: wintergreen, spike lavender, or lemongrass, in diluted local application (2% in massage oil)
  4. Plants in phytotherapy:
    • Stinging nettle, in decoction, helps stimulate drainage. This preparation is made by boiling the plants in water to extract the active ingredients
    • Meadowsweet is recognized for its analgesic effects, helping to relieve pain without necessarily treating the cause
  5. Homeopathy (according to medical advice): Arnica montana, Rhus toxicodendron, Bryonia alba

What Mistakes Should Be Avoided When Treating a Sprain?

  • Excessive immobilization: don’t block the ankle too long, at risk of stiffness and muscle atrophy
  • Premature resumption of weight-bearing or sport: this can worsen ligament lesion
  • Improper bandaging: too tight (risk of numbness), or too loose (persistent instability)
  • Forgetting proprioceptive rehabilitation (set of exercises aimed at improving perception and control of body position and movements): this prevents 50% of recurrences
  • Neglecting differential diagnosis: not systematically looking for a fracture (15% of severe cases)
  • Unsupervised self-medication: certain anti-inflammatories can delay healing

What Exercises to Do in Rehabilitation After an Ankle Sprain?

  1. Subacute phase (after 72 h): 
    • Gentle flexion-extension (seated, foot flat, 3×15 repetitions)
    • Isometry against a wall (push hand without moving ankle, 3×10 s)
  2. Strengthening phase (weeks 2-4): 
    • Balance on unstable cushion (30 s × 3)
    • Calf raises (15 repetitions × 3 sets)
  3. Advanced phase (from 4 weeks): 
    • Light plyometric exercises (jumps in place, 2×10)
    • Proprioception course (heel-toe walk, zigzag)

Advice: always progress under the supervision of a physiotherapist and only resume intense sport after medical validation (absence of pain, complete range of motion, normal functional tests).