Ankle sprains vary in severity and therefore return to sport times also vary. Once you are able to complete the below exercises pain free you are ready to start sport specific, non-contact training. Only when you are pain free during this step would a return to full contact be advised.
In a small number of people further investigations are needed. If you are unable to progress through the phases described above then you need to make an appointment with your GP. Your GP has the option to refer you to a specialist MSK clinic where specialist advise can be obtained.
Often simple sprains to the ankle do not require investigations. Occasionally it may be necessary to perform an X-ray to ensure you have not fractured your ankle. Sometimes further imaging of your ankle will be needed to investigate for more complicated ankle sprains.
During the first few days it is important to control swelling and pain. Pain killers such as paracetamol and ibuprofen are important.
Reduce the amount of weight you put through your foot. Do not stop using your ankle completely; you should keep it moving as much as your pain allows
Wrap crushed ice or a bag of frozen vegetables in a tea-towel and apply it to the swollen area for 15 minutes every 2-3 hours. Do not apply ice if you are diabetic, have poor circulation or sensation in your legs, or the skin is broken.
Use compression bandaging (e.g. tubigrip).
Keep the foot elevated (e.g. on a foot stool) when sat down. It is important to start moving the ankle as early as pain allows. Gentle range of movement exercises are key. Slowly progress through the following exercises. If your pain/swelling gets worse then move back a step.
If you are still experiencing symptoms despite following the above advice, it is important you seek advice from your GP. Your GP may decide to refer you to the musculoskeletal clinic or to a physiotherapist.
Page updated 01/12/2020. Review date 01/01/2024
