The Right (and Wrong) Way to Treat Ankle Sprains
Ankle sprains happen more often than you think. Whether it’s twisting your ankle during a soccer game, stepping off a curb the wrong way, or landing awkwardly from a jump, ankle sprains are one of the most common musculoskeletal injuries people face. At Elevate Rehabilitation, we see patients every week looking for physiotherapy to recover from these exact injuries.
In fact, many people shrug them off as “just a sprain,” something that will heal with a bit of rest and time. But here’s the truth: how you treat an ankle sprain in the first days and weeks can completely change your recovery journey.
Treat it wrong, and you might be left with long-term weakness, stiffness, or repeated injuries. Treat it right, and you can restore full strength, stability, and confidence, sometimes even ending up stronger than before.
So let’s dive into the wrong way vs the right way to treat ankle sprains.
❌ The Wrong Way to Treat an Ankle Sprain
Let’s start with the mistakes we see most often. These might sound familiar because they’re the advice many of us grew up hearing, but they’re outdated or incomplete.
1. Too Much Rest
It’s natural to think, “If it hurts, I should stop moving it.” While a short period of rest is important, too much downtime actually slows down healing. Ligaments, muscles, and tendons need gentle movement to restore blood flow and prevent stiffness. Many people sit out for weeks, waiting for the pain to magically disappear. But when they finally try to return to walking, running, or sport, the ankle feels weak and unstable.
2. Skipping Rehab
Once the swelling goes down, a lot of people assume their ankle is “back to normal.” The truth? Ligaments take time to heal, and the supporting muscles need retraining. Without proper rehab, the ankle remains vulnerable. This is one of the biggest reasons people experience recurrent sprains: the ankle never regains full stability.
3. Ignoring Strength and Balance
Ankle sprains don’t just stretch ligaments, they also affect the small stabilizing muscles and the body’s ability to sense joint position (called proprioception). If you don’t train these systems back, the ankle is like a house with shaky foundations. Skipping strength and balance training almost guarantees that your ankle won’t be ready for quick changes in direction or uneven ground.
4. Returning Too Soon
We get it, no one likes being sidelined. But rushing back into sport or high-impact activities too soon is risky. Even if the pain is manageable, the underlying tissues may not be fully healed. Going back too early is like trying to drive a car with loose bolts on the wheels. You might get away with it for a while, but eventually, something gives.
✅ The Right Way to Treat an Ankle Sprain
Now, let’s talk about the correct approach. This isn’t just about healing quickly, it’s about healing completely and reducing your chances of another injury.
1. Early Movement (Not Bed Rest)
Controlled movement early in the recovery process is one of the best ways to improve circulation, reduce stiffness, and make sure your ankle heals in the right alignment. At Elevate, we’ll guide you through safe exercises like ankle circles, tracing the alphabet with your foot, or gentle pointing and flexing of the toes. The goal isn’t to push through pain, but to reintroduce movement and prevent the ankle from “locking up.”
2. R.I.C.E. With a Twist
You’ve probably heard of R.I.C.E. (Rest, Ice, Compression, Elevation). While it’s still a good guideline, here’s how to use it properly:
Rest: Think relative rest. Reduce activities that make the ankle worse, but don’t stop moving altogether.
Ice: 15-20 minutes at a time, especially in the first 48 hours to manage pain and swelling.
Compression: Elastic wraps or sleeves help reduce swelling and provide light support.
Elevation: Kick that foot up above heart level to let fluid drain.
Some professionals now update R.I.C.E. to P.E.A.C.E. & L.O.V.E., emphasizing protection, education, load, optimism, vascularization, and exercise. The point is: don’t just rest and wait, make sure you are actively supporting healing.
3. Strengthening the Muscles
Once initial pain and swelling calm down, it’s time to rebuild strength. Exercises might include:
Resistance band ankle pushes (forward, backward, inward, outward)
Heel raises (first on both feet, then progressing to one foot)
Towel scrunches (using your toes to pull a towel)
Strong muscles support the healing ligaments and reduce stress on the joint. Our team can customize an ankle rehab program so you’re not just guessing which exercises are safe.
4. Balance and Proprioception Training
This is often the missing puzzle piece in recovery. After an ankle sprain, your body’s “awareness” of where your ankle is in space is reduced, which makes re-injury more likely. Start by standing on one leg for 30 seconds. Progress to closing your eyes, or standing on a cushion. Eventually, add sport-specific drills like hopping or cutting movements. This retrains the ankle to react quickly and adapt to uneven ground, the key to long-term stability.
5. Gradual Return to Activity
Healing isn’t just about the ankle feeling okay, it’s about restoring strength, mobility, and confidence. Start with low-impact activities (cycling, swimming). Progress to jogging when you can walk pain-free without limping. Add in sport drills only when strength and balance are restored. Think of recovery as a staircase. You can’t jump to the top step without climbing the ones in between.
⏱️ How Long Does Recovery Take?
Recovery depends on the severity of the sprain:
Mild (Grade 1): Stretching of ligaments, usually 1-2 weeks with proper care.
Moderate (Grade 2): Partial tear, swelling, bruising, instability, usually 3-6 weeks.
Severe (Grade 3): Complete tear, significant instability, several months and sometimes surgical involvement.
The important thing isn’t the exact number of weeks, but ensuring you progress through all stages of recovery before going back to full activity.
👟 Why Proper Treatment Matters
An ankle sprain might seem minor compared to other injuries, but if not treated properly, it can turn into a long-term issue. Complications of poor treatment include:
Chronic instability (ankle feels like it could “give out”)
Repeated sprains
Early arthritis from improper healing
Lingering weakness and stiffness
On the other hand, with proper sports injury rehab and physiotherapy, most people regain full strength, stability, and function, and often improve their movement habits to prevent future injuries.
At Elevate Rehabilitation and Performance, we have a state-of-the-art Anti-Gravity Treadmill that can boost your ankle rehab. We can get you walking, jogging, and running sooner into your rehab than normal due to its ability to take away up to 80% of your body weight while moving.
💪 When to See a Physiotherapist
So, when should you get professional help?
If you can’t put weight on your foot after the injury
If swelling and bruising are severe
If your ankle feels unstable weeks later
If you’ve had multiple ankle sprains before
Our team guides you through safe progressions, teaches tailored exercises, and makes sure you’re not skipping key steps.
🔑 Key Takeaway
The difference between a nagging ankle injury and a full recovery often comes down to treatment.
❌ Don’t just rest and wait.
❌ Don’t skip rehab.
✅ Do move early (safely).
✅ Do strengthen and train balance.
✅ Do return to activity step by step.
Your ankle deserves more than a “walk it off” approach. Treat it right, and you’ll not only heal, you’ll come back stronger.
Ready to Get Back on Your Feet?
If you’ve recently sprained your ankle, or if you’ve been struggling with an old sprain that never felt 100% again, we’re here to help. Whether you’re an athlete, a weekend warrior, or simply want to walk without pain, your next steps should be looking into a rehab plan with one of our team members.
📍 710 Dorval Dr Unit 520, Oakville, ON
📞 (289) 835-2949
💻 https://www.elevaterehabilitation.com/
