Ankle sprain
Pain, swelling and bruising on the outside of the ankle after rolling it inwards. It is a stretch or tear of the ligaments that hold the ankle steady. Most sprains heal well, but up to a third of people keep having problems, usually because the balance and strength that the injury knocked out were never rebuilt. That rebuilding is what these exercises are for.
Also called sprained ankle, rolled ankle, twisted ankle, ankle ligament injury.
Does this sound like you?
- You rolled the foot inwards, on a kerb, a step or on uneven ground
- Pain and swelling on the outside of the ankle
- Bruising that appears over the following day or two
- You could walk on it, even if it hurt
This is not a diagnosis. Several things cause pain in the same place, which is why the list below matters.
Check these first: when it is not ankle sprain
If any of these apply, get checked before you start the exercises.
- You could not take four steps straight after the injury, or cannot now
- Pain when you press on the bony point at the back or tip of either ankle bone, or on the outside edge of the midfoot
- The foot is numb, cold or pale, or the ankle looks out of shape
- It is not getting better after a week, or keeps giving way
The exercises, in the order you would build them up
How long it takes
A mild sprain is usually much better within two weeks, and a more severe one within six to eight. Keep going with balance work for a few weeks after it stops hurting; that is how repeat sprains are prevented.
What the NHS says
The NHS's own pages on this, to check what you have read here against.
Waiting for an appointment?
Kinehub turns this into a daily plan, adjusts it as you improve or struggle, and keeps the record you hand over when you are finally seen.
Keep reading
More for the feet & ankles
- Guide · 2 minHeel and foot pain: shoes and simple stepsWhat to wear and what to do at home, and the signs of an injury that shouldn't be treated at home.
- Guide · 6 minUnderstanding painWhy hurt does not always mean harm, and why that matters when you are deciding whether to move today.
- Article · 9 minBuilding a home exercise programmeHow much, how often, and how to keep going once the novelty wears off — the part that decides whether any of it works.
A daily plan for ankle sprain
Kinehub turns these exercises into a short daily session with a demo for each one, and tracks your pain before and after so you can see whether it is working. Free to start.
Start free