A sprained ankle is a ligament injury caused by rolling, twisting, or landing awkwardly on the ankle. It often affects the outer ankle ligaments. It can cause pain, swelling, bruising, and a feeling that the ankle may give way.

Sprained ankle physiotherapy may help guide safe early care, restore walking, rebuild balance, and reduce repeat sprain risk. For a wider overview, see our ankle pain and injury guide.

Most ankle sprains happen when the foot rolls inwards. This is called a lateral ankle sprain. Some people injure the ligaments between the shin bones. This is a high ankle sprain, and it often needs slower load progress.

Early advice may reduce ongoing problems, including repeated giving way and chronic ankle instability. For a simple public health overview, see healthdirect ankle sprain guidance.

What Is a Sprained Ankle?

A sprained ankle happens when ankle ligaments stretch too far or tear. Ligaments connect bones and help hold the joint stable.

The usual pattern is an inward roll of the foot. This places load on the outer ankle ligaments. The inner deltoid ligament can also be injured, but this is less common.

What Causes a Sprained Ankle?

A sprained ankle usually follows a sudden twist, awkward landing, or missed step. It can happen during sport, running, hiking, work, or daily activity.

Common triggers include uneven ground, quick turns, poor landing control, fatigue, past ankle sprains, and reduced balance or strength.

What Are the Symptoms of a Sprained Ankle?

A sprained ankle often causes pain, swelling, and trouble walking. Mild sprains may feel sore but manageable. More severe sprains can cause bruising, limping, and a giving-way feeling.

• Pain on the outer or inner ankle.
• Swelling and warmth around the joint.
• Bruising that may track into the foot.
• Tender ligaments when touched.
• Trouble bearing weight or walking normally.
• A feeling that the ankle may give way.

Some people notice a pop at the time of injury. If symptoms are not settling, compare your symptoms with an ankle fracture and seek care if weight-bearing is difficult.

When Should You Seek Urgent Care?

Seek urgent medical or hospital care if you cannot put weight on the leg, the ankle or foot looks deformed, pain is severe, or the foot feels numb, cold, or changes colour.

• You cannot take four steps after the injury.
• The ankle or foot looks out of shape.
• Pain is severe or worsening.
• You notice numbness, tingling, coldness, or colour change.
• You suspect a fracture.

In these cases, a clinician may organise imaging before full rehab starts.

Which Ligaments Are Usually Injured?

Most ankle sprains involve the lateral ligaments on the outside of the ankle. These include the anterior talofibular ligament, calcaneofibular ligament, and posterior talofibular ligament.

High ankle sprains involve the syndesmosis ligaments between the tibia and fibula. Ongoing pain may also involve sinus tarsi syndrome, anterior ankle impingement, or posterior ankle impingement.

How Is a Sprained Ankle Diagnosed?

Your physiotherapist or doctor will ask how the injury happened. They will check swelling, bruising, movement, ligament tenderness, walking, balance, and stability.

Imaging is not always needed. An X-ray or scan may be used if fracture, high ankle sprain, cartilage injury, or slow recovery is suspected.

Sprained Ankle Grades and Healing Times

Ankle sprains are often graded by ligament damage, pain, swelling, and walking ability. The grade helps guide protection and rehab speed.

Ligament healing often takes about six weeks. Strength, balance, and sport confidence can take longer. High ankle sprains may take several months.

How Can Physiotherapy Help a Sprained Ankle?

Physiotherapy aims to protect the ligaments, restore movement, rebuild strength, and lower repeat sprain risk. Exercise-based rehab can reduce reinjury after acute lateral ankle sprain.¹

Sprained Ankle Rehab Phases

Your plan should match your pain, swelling, walking, sport needs, and injury grade.

Early Care: Protect the Ankle

During the first few days, your physiotherapist may suggest relative rest, short cold-pack use, compression, elevation, and supported walking.

Support may include ankle strapping, an ankle brace, crutches, or a moon boot. The right choice depends on pain, walking ability, and injury severity.

Restore Walking, Strength, and Balance

As pain settles, gentle movement can reduce stiffness. Your plan may include range work, short walks, calf strength, and whole-leg control.

Balance work is important because joint position sense often drops after a sprain. Balance training can improve function in people with chronic ankle instability.² You can also read more about balance training.

Return to Sport or Demanding Activity

Later rehab should prepare your ankle for the tasks you need. This may include running, jumping, change-of-direction, landing control, or work-specific drills.

Your physiotherapist can help decide when to progress. Key checks include swelling, pain response, strength, balance, confidence, and sport demands.

Should You Keep Walking on a Sprained Ankle?

Do not force walking if you cannot take weight without limping. Short, comfortable walking may help once pain settles. Pushing too early can increase swelling and compensation.

If walking is painful, support may help in the short term. This can include taping, a brace, crutches, or a moon boot after assessment.

What If a Sprained Ankle Does Not Settle?

Ongoing pain, stiffness, swelling, or giving way can mean the ankle needs review. Common follow-on problems include chronic ankle instability, joint irritation, impingement, or missed injury features.

A physiotherapist may adjust your plan, check for high ankle sprain features, or suggest review with your GP if imaging or extra care is needed.

How Can You Prevent Future Ankle Sprains?

Prevention usually means finishing rehab, not stopping when pain eases. Strength, balance, footwear, warm-up habits, and sport skill all matter.

• Complete strength and balance rehab.
• Keep ankle control exercises in your routine.
• Use taping or bracing in higher-risk sport when advised.
• Build running and jumping loads gradually.
• Wear footwear suited to your sport or work.

For more detail, read our ankle sprain prevention guide.

Recovery Timeline: What Should You Expect?

Recovery time depends on the injury grade, the ligaments involved, and how rehab progresses.

Related Articles

1. Ankle Pain and Injury Guide: Learn about common ankle injuries and treatment options.
2. High Ankle Sprain: Compare syndesmosis injury features and rehab timing.
3. Chronic Ankle Instability: Learn why ankles keep giving way after repeated sprains.
4. Ankle Sprain Prevention: Reduce future sprain risk in sport and daily life.
5. Sports Injury Management: Plan safer return to training after injury.

What To Do Next

If you suspect a sprained ankle, protect the joint and avoid repeated rolling. Book an assessment if walking is hard, swelling is not settling, or the ankle feels unstable.

A physiotherapist can tailor your support, exercises, and return-to-sport plan.

Sprained Ankle FAQs

How long does a sprained ankle take to heal?

Mild sprains may settle within one to two weeks. Moderate or severe sprains often take six to twelve weeks or longer. Strength, balance, and confidence can keep improving after pain eases.

Should I walk on a sprained ankle?

Do not force walking if you limp clearly. Short walks on flat ground may help once pain settles. A physiotherapist can help you progress load safely.

Do I need an X-ray or scan for a sprained ankle?

Not every sprain needs imaging. A clinician may suggest X-ray, ultrasound, or MRI if fracture, high ankle sprain, cartilage injury, or slow recovery is suspected.

Can a sprained ankle cause long-term problems?

Yes. Poor rehab can lead to ongoing pain, stiffness, repeated sprains, or chronic ankle instability. Progressive rehab may lower these risks.

How can physiotherapy help a sprained ankle?

Physiotherapy may help guide early protection, restore movement, and rebuild strength and balance. It can also support safer return to daily activity and sport.

References

1. Wagemans J, Bleakley C, Taeymans J, et al. Exercise-based rehabilitation reduces reinjury following acute lateral ankle sprain: a systematic review update with meta-analysis. PLoS One. 2022;17(2):e0262023.
2. Guo Y, Zhang S, Wang Y, et al. A systematic review and meta-analysis of balance training in patients with chronic ankle instability. Systematic Reviews. 2024;13:35.
3. Gaddi D, Mosca A, Piatti M, et al. Acute ankle sprain management: an umbrella review of systematic reviews. Front Med (Lausanne). 2022;9:868474.