Rolled Your Ankle? Here’s What to Do — and What Most People Get Wrong

Jun 2

Rolled Your Ankle? Here’s What to Do — and What Most People Get Wrong

You stepped wrong. Heard a pop. Or maybe your foot just gave out and now it’s swollen, sore, and stiff. Whether it happened during a hike, a game, or walking off a curb — ankle sprains are one of the most common injuries we see.

But they’re also one of the most mismanaged.

❌ What Not to Do After an Ankle Sprain

Let’s start with a myth that still won’t die: just rest it and wait.

Yes, you may need to protect the ankle for a short time — especially if it’s a moderate or severe sprain. But doing nothing for a week or two can delay healing and lead to more problems later on, like:

Chronic instability
Recurrent sprains
Limited ankle mobility
Poor balance and proprioception

The better path? Controlled movement, progressive loading, and an actual rehab plan.

✅ What to Do in the First 48 Hours

If you’ve just sprained your ankle, here’s a smart game plan:

1. Protect (Not Panic)

Mild sprains often don’t require crutches — but listen to your body
For severe sprains, get it evaluated to rule out fracture

2. Manage Swelling Thoughtfully

Compression (ACE wrap or sleeve) helps
Elevation above heart level can reduce fluid
Ice is optional and best used for pain control — not mandatory for healing

3. Gentle Movement

Early ankle circles, toe curls, and drawing the alphabet can help maintain circulation
Don’t push into sharp pain — but don’t stay completely still either

🛠 What Happens Next: The Rehab Phases

At SB Physio, we take a phase-based approach to ankle sprain recovery:

Phase 1: Mobility + Load Tolerance

Restore range of motion
Begin light weight-bearing as tolerated
Start activating stabilizers (foot, ankle, hip)

Phase 2: Strength + Proprioception

Focus on single-leg balance
Begin resistance work (band, manual, or bodyweight)
Introduce uneven surfaces

Phase 3: Functional Loading

Add jumping, cutting, and agility work (if returning to sport)
Challenge ankle under fatigue
Re-train gait and reaction time

🧠 Why PT for an Ankle Sprain?

Because ankle sprains are rarely “just a sprain.” They often affect:

Ligaments
Muscle strength
Balance control
Reflexes

If you skip rehab, you’re 2–4x more likely to sprain the same ankle again. Physical therapy helps restore not just pain-free walking, but the stability and reaction your ankle needs to keep you moving confidently.

⚠️ When to Get It Checked

Come see us if:

You’re still limping after 3 days
The swelling hasn’t gone down after a week
You’ve had multiple ankle sprains in the past
You’re returning to sport or an active job

We’ll assess your injury and guide you through the right progression — no generic handout, no guessing.

📅 Ready to Take the Right Steps After an Ankle Sprain?

Book an evaluation or ask us about our Ankle Stability Program.

👉 Schedule an Appointment

We’re here to get you back on your feet — and keep you there.

*This post is intended for general informational purposes only and does not constitute medical advice. If you’ve experienced an ankle injury, consult a licensed healthcare provider for a proper evaluation and personalized treatment plan.