🦶 Twisted Your Ankle? Don’t Worry — Here’s What to Do (From One Human to Another)
Hi there,
Sprained your ankle recently? Feeling pain, swelling, or maybe frustration — especially if this has happened before?
As a physiotherapist and strength coach, I’ve seen many people with the same injury — from athletes and joggers to office-goers who just stepped off a stair the wrong way.
And they all ask me the same questions:
“Is this serious?”
“Should I take full rest?”
“Will it happen again?”
Let me explain everything in simple words — what happened, what to do, what to avoid, and how you can heal properly and come back stronger.
❓ What Happens in a Sprained Ankle?
Most of the time, the foot rolls inwards suddenly. You feel a sharp pain on the outside of your ankle, and swelling starts.
This is called an inversion sprain. A small ligament on the side — the ATFL (anterior talofibular ligament) — gets stretched or even torn.
Think of it like a rubber band. If you pull too much, it becomes weak or breaks a little. This is what happens to your ligament.
🧊 What to Do in the First 48 Hours?
Many people either do nothing, or they rest too much. Here’s what really helps:
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✅ Rest, but don’t lie down the whole day. Walk only if it is not painful.
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✅ Ice your ankle for 15–20 minutes every 2–3 hours. This helps reduce pain.
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✅ Use compression — wrap your ankle with a crepe bandage (not too tight).
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✅ Elevate your leg when lying or sitting — keep it on a pillow or stool.
Avoid this:
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❌ Don’t do stretching.
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❌ Don’t apply heat or oil massage.
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❌ Don’t walk if it is painful to put weight.
🩻 When to See a Doctor?
If any of these are true, please go to a doctor:
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You cannot stand or walk even a little bit.
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Swelling becomes big within minutes.
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Pain is too sharp or on the bone itself.
There might be a fracture or a big tear. Better to check once than delay.
🦶 When Can You Start Moving Again?
Usually after 2–4 days, when pain becomes less, you can start light movement. Don’t wait till it feels “perfect.” Movement helps healing.
Start with:
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🔄 Ankle circles
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👉👈 Toe pointing and pulling
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🔤 Foot alphabet — try writing A to Z in the air using your toes!
These exercises are simple but very useful.
💪 Full Recovery in 3 Phases
🟢 Phase 1: Get Your Movement Back
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Start moving your ankle in all directions using a resistance band (or towel).
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Do light mobility exercises — no pain, just smooth movement.
🟡 Phase 2: Strength and Balance
This is the most important phase to stop the injury from coming back.
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Heel raises
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Balancing on one leg — first with eyes open, then closed
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Resistance exercises for the foot ,side movements.
If your ankle shakes or wobbles — it’s okay! Your brain is going to store the memory how to control it again.
🔵 Phase 3: Reaction Training
Many people skip this. But this is where real recovery happens — especially for sports or active life.
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Standing on balance pad or cushion
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Small jumps on one leg
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Side-to-side movements for agility
🧠 Common Mistakes People Make
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Wearing a brace for too long?
Okay for short-term support. But don’t become dependent on it. -
Ignoring hips and core strength?
Weak hips can affect your ankle control. Do some hip and core exercises too. -
Stopping rehab too early?
Don’t stop just because the pain is less. That’s only the halfway point. Finish full rehab.
🏃♂️ When Can You Start Running?
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First, make sure you can walk without pain.
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Then try slow jogging on flat road or ground.
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Do not do jumping, turning, or fast movement until you feel strong and steady.
Test your ankle before going full speed. Try hopping or balancing on one foot.
🧭 Still Confused?
If this is your first sprain, and you follow these steps, you should be okay in a few weeks.
But if this is your second or third sprain, or your ankle still feels weak after a few weeks — you may need a personalized plan from a physio.
🧘 Final Thoughts
Ankle sprains are common, but if not treated properly, they can become a regular problem.
With the right rehab, you can heal completely and even come back stronger than before.
If you want a simple rehab checklist , just let me know. I’ll be happy to share.
Take care of yourself,
Your
Physiotherapist & Strength Coach
