Ankle injury: what to do right after it happens

Twisted your ankle? That sharp pain and swelling can throw you off for days or weeks. This guide helps you sort the first steps, how to tell a mild sprain from something worse, and what to do so you heal faster. No fluff — just clear, useful steps you can use now.

Signs to watch and immediate first aid

If you can’t put weight on the foot, see a doctor right away. Also get checked if the ankle looks deformed, numb, or the pain is intense. For most common sprains, start with simple first aid: Rest, Ice, Compression, Elevation (RICE). Rest for the first 24–48 hours. Apply ice for 15–20 minutes every 2–3 hours to cut swelling. Use a compression bandage but not so tight that toes go numb. Keep the foot elevated on a pillow above heart level when sitting or lying down.

Avoid heat, alcohol, and massage in the first 48 hours — these can increase swelling. Over-the-counter pain relievers like ibuprofen or acetaminophen help with pain and inflammation. If you have blood thinning meds, check with your doctor before taking NSAIDs.

Rehab: move smart, get strong, prevent re-injury

After the first 48–72 hours, start gentle movement. Moving the ankle helps cartilage and ligaments heal in the right position. Try ankle circles and ankle pumps (point and flex). Once walking becomes easier, add strength and balance work: calf raises, toe walks, and resisted eversion using a light band. Balance drills matter more than you think — single-leg stands and wobble-board work cut re-injury risk a lot.

Expect timelines: mild sprains often improve in 1–3 weeks; moderate sprains may take 4–6 weeks; severe sprains or ligament tears can need months and sometimes a specialist. If swelling or pain stalls after two weeks, or you can’t regain motion and strength, see a physiotherapist. They’ll guide progressions, manual therapy, and sport-specific return plans.

For athletes or active people, taping or an ankle brace during return-to-play reduces repeat sprains. Gradually increase activity load — start with low-impact cardio like cycling, then jog, then sprint. Don’t rush back into cutting or jumping drills without full strength and control.

Simple long-term tips: wear supportive shoes for uneven ground, add regular balance and calf-strength exercises to your routine, and warm up before sports. If you’ve had repeated sprains, talk to a clinician about an ankle-stabilizing program or custom orthotics.

If surgery is needed (rare), it’s usually for severe ligament tears or chronic instability that doesn’t respond to rehab. Most people recover well with timely first aid and a focused rehab plan. Take it step by step — steady progress beats rushing and risking another setback.