Ankle Injury: What to Do First and How to Recover

Twisting your ankle or landing awkwardly can stop your day fast. Ankle injuries range from a mild sprain to a full fracture. The good news: many ankle problems heal well with simple steps if you act quickly. This page gives clear, practical actions you can use right away and through recovery.

Immediate care and when to see a doctor

Right after an injury, follow R.I.C.E.: rest, ice, compression, elevation. Rest the ankle; avoid putting weight on it. Apply ice for 15–20 minutes every 2 hours for the first 48 hours. Wrap with an elastic bandage for light compression and keep the ankle raised above heart level when possible.

See a doctor if you can’t put weight on the ankle, the foot looks deformed, swelling or pain is severe, or numbness appears. Those signs can mean a fracture or serious ligament damage. A doctor will examine the ankle and may order an X-ray or MRI to check bones and ligaments.

Treatment options and recovery tips

Mild sprains usually improve in 1–3 weeks with home care and gentle movement. Moderate to severe sprains may need a walking boot, crutches, or a short period of immobilization. Fractures often require casting or surgery depending on the break. Follow your clinician’s plan closely.

Start gentle movement as pain allows—flexing and pointing the toes and light ankle circles help prevent stiffness. Once the worst pain is down, add strengthening and balance work. Simple exercises like towel scrunches, calf raises, and single-leg stands improve stability and lower the chance of repeat injury.

Physical therapy speeds recovery for many people. A therapist guides progression, shows correct exercises, and helps you return to sports safely. If pain or instability lasts more than 6–8 weeks, ask for a follow-up—sometimes ligament repairs or other treatments are needed.

Preventing re-injury matters. Wear shoes that fit well and support your ankle for sports or uneven surfaces. Warm up before activity and include ankle-strength and balance drills in regular training. For previous severe sprains, an ankle brace during high-risk sports can cut the chance of another injury.

If you play sports, return gradually. Start with non-impact drills, then short runs, and finally full effort. Pain, swelling, or weakness during progression means slow down. Respect your pain signals—rushing back often leads to setbacks.

Got questions about a specific ankle problem or a recent twist? Talk to a sports clinician or physiotherapist. Quick action, steady rehab, and sensible prevention will get most people back on their feet and reduce future risk.