Sprains: what to do first and how to recover right
Most sprains — especially ankle sprains — get better with the right first moves. Do the wrong thing and you risk chronic pain or repeated sprains. Here’s a short, practical plan you can use immediately and in the weeks after.
Immediate care: protect it, reduce swelling, and move when safe
If you twist a joint and feel sharp pain, stop activity. Protect the joint with a brace or wrap. Use ice for the first 48–72 hours: 15–20 minutes every 2–3 hours. Wrap the ice — don’t put it straight on skin.
Compression (elastic bandage) and elevation (keep the injured limb above heart level) help control swelling. If you can put weight on it with only mild pain, try gentle movement right away — complete immobilization often slows recovery. If you can’t walk or the joint looks deformed, get medical care now.
How to rehab: simple progressions that actually work
Rehab has three clear stages. Start with pain-free range of motion, move to strength and balance, then to sport-specific or work-specific drills.
Early (days 1–7): ankle circles, pointing and flexing the foot, and drawing the alphabet with your toe. These stop stiffness and help circulation. Keep icing after exercise if it swells.
Middle (weeks 1–4): add resistance band exercises — push the foot in and out and push down for calf strength. Do 2–3 sets of 10–15 reps. Start single-leg balance: stand on the injured leg for 30–60 seconds, use support if needed. Progress to doing it with eyes closed or on a soft surface.
Late (weeks 4+): do hopping, lateral jumps, and sport-specific moves. Only return to full activity when you have near-normal range of motion, strength close to the other side, and you can do cutting or jumping without pain or the feeling the joint will give way.
Use a brace during the return-to-play phase if you’ve had repeated sprains. Tape helps short-term but a lace-up brace gives more reliable support for sports.
Over-the-counter pain relievers (ibuprofen or acetaminophen) can help for a few days. Use them as directed. If pain or swelling gets worse after a week of proper care, see a clinician.
Know the grades: grade I is mild stretching, grade II is partial tear, grade III is a full tear. Grade III often needs an orthopedic opinion and sometimes imaging or surgery.
Prevention matters. Do balance training twice a week, strengthen calves and the muscles around the joint, wear shoes that fit the activity, and consider prophylactic taping or a brace for sports if you’ve had past sprains.
When to see the doctor: you can’t bear weight, the joint looks deformed, you have numbness, or pain and swelling don’t improve after 7–10 days of home care. Also get checked if you experience repeated instability. Early guidance cuts down long-term problems.
Follow these steps, be patient with rehab, and you’ll cut recovery time and lower the chance of another sprain.
