What Is the Best Treatment for a Sprained Ankle?
Introduction
A sprained ankle is a common injury which can occur to people of all ages—from athletes to everyday walkers. Whether it happens during sports or a simple misstep on uneven ground, a sprain can be painful and limit your mobility. Physiotherapy offers some of the best treatment options for a sprained ankle, helping you recover faster and prevent future injuries.
In this blog, we’ll break down the most effective physiotherapy treatments for ankle sprains, answer frequently asked questions, and help you know when to seek professional help.
What Is a Sprained Ankle?
A sprained ankle occurs when the ligaments—tough bands of tissue that connect bones—are stretched or torn. This usually happens when the ankle rolls, twists, or turns beyond its normal range of motion.
Common symptoms include:
Swelling
Bruising
Pain when bearing weight
Limited range of motion
Instability
When Should You See a Physiotherapist for an Ankle Sprain?
If you have moderate to severe symptoms or want to ensure a full recover then it is important to seek help from a physiotherapist.
Signs to look out for include:
Pain lasting more than a few days
Difficulty walking or bearing weight
Repeated ankle sprains in the past
Visible swelling and bruising
Ankle feeling unstable or "wobbly"
Best Physiotherapy Treatments for a Sprained Ankle
1. R.I.C.E. Method (Initial Stage)
While not exclusive to physiotherapy, the RICE method (Rest, Ice, Compression, Elevation) is typically recommended in the first 24–72 hours after the injury.
Physiotherapists often integrate manual lymphatic drainage techniques to reduce swelling faster along with very gentle mobility exercises to help with recovery.
2. Manual Therapy
A physiotherapist may use hands-on techniques to mobilize the ankle joint, reduce stiffness, and improve blood flow. This can speed up the healing process and reduce pain.
3. Range of Motion & Flexibility Exercises
Early controlled movement helps prevent stiffness. Your physio will guide you through safe ankle mobility exercises such as:
Alphabet tracing with your toes
Towel stretches
Ankle circles
Early weight-bearing exercises as appropriate to help resort normal movement
These movements help you regain full function faster.
4. Strengthening Exercises
Strength is key to preventing future sprains. A physiotherapist will prescribe exercises targeting specific muscle groups such as the peroneals, gastrocnemius, soleus as well as tibialis posterior to name a few. Exercises can include:
Resistance band work
Heel raises
Balance board training
Weight bearing compression strength work
Balance work
These also improve proprioception—your body’s ability to sense movement and position.
5. Balance and Stability Training
Sprained ankles often lead to poor balance. Your physio may incorporate:
Single-leg stance exercises
Bosu ball exercises
Dynamic movement drills (hopping, side-stepping)
6. Taping and Bracing
To support the ankle during activity, physiotherapists may apply sports tape or recommend ankle braces. This offers stability and reduces the risk of reinjury—especially during return to sport.
How Long Does It Take to Recover from a Sprained Ankle?
Recovery time varies depending on the severity:
Grade 1 (Mild): 1–2 weeks
Grade 2 (Moderate): 3–6 weeks
Grade 3 (Severe): 8+ weeks, sometimes longer with rehab
With consistent physiotherapy, most people return to normal activity sooner and with fewer complications.
Benefits of Physiotherapy for Ankle Sprains
Faster healing and reduced swelling
Better pain management
Lower risk of chronic instability
Improved ankle strength and function
Safer return to sport or exercise
Frequently Asked Questions (FAQs)
Q: Can I walk on a sprained ankle?
A: If it's a mild sprain and you can walk with little pain, gentle movement is encouraged. But if you experience sharp pain or instability, avoid weight-bearing and see a physiotherapist.
Q: Is it too late to treat an old ankle sprain?
A: No! Physiotherapy can help even months or years after a sprain, especially if you’re dealing with stiffness, weakness, or instability.
Q: Should I use ice or heat for a sprained ankle?
A: Use ice for the first 48–72 hours to reduce swelling. After that, heat therapy can help relax tight muscles and improve blood flow.
Conclusion
If you're asking, "What is the best treatment for a sprained ankle?"—the answer is a personalized physiotherapy plan. Early intervention, targeted exercises, and ongoing guidance from a licensed physiotherapist can dramatically improve your recovery and prevent reinjury.
Don’t wait for the pain to go away on its own. Book a physiotherapy session today and take the first step toward a full recovery.