Ankle wrapped in a supportive compression brace after a sprain

Sprained Ankle Recovery: How Long It Takes and What Speeds It Up

Short answer: a mild (grade 1) ankle sprain usually takes one to three weeks to recover, a moderate (grade 2) sprain three to six weeks, and a severe (grade 3) sprain with a complete ligament tear can take several months. For the first two or three days, protect the ankle with rest, ice, compression and elevation. After that, the evidence favours getting it moving again: gentle range-of-motion work, a supportive brace for walking, and then strength and balance exercises. The American Academy of Orthopaedic Surgeons notes that almost all ankle sprains heal without surgery when rehabilitation is done properly.

What is a sprained ankle?

A sprain is a stretched or torn ligament. Most happen when the foot rolls inward, stretching the ligaments on the outside of the ankle, for example stepping off a kerb, landing awkwardly or walking on uneven ground. Doctors grade them by severity:

  • Grade 1: ligament stretched with tiny tears. Mild swelling and tenderness, and you can usually walk.
  • Grade 2: partial tear. Noticeable swelling and bruising, walking is painful and the ankle may feel a little loose.
  • Grade 3: complete tear. Significant swelling and bruising, the ankle feels unstable and putting weight on it is very difficult.

What should I do in the first 48 hours?

  • Rest. Stop the activity and avoid walking on it more than necessary. Use crutches if it hurts to take weight.
  • Ice. 15 to 20 minutes at a time, several times a day, with a cloth between ice and skin.
  • Compression. An elastic bandage or compression ankle sleeve limits swelling and gives support. Snug, not tight: toes should stay warm and pink.
  • Elevation. Rest with the ankle above the level of your heart as often as you can.

Avoid heat, hot baths and massage of the area in the first couple of days, because they can increase swelling. Our guide on heat or ice for pain explains why.

When should I start moving a sprained ankle?

Sooner than most people think. For mild and moderate sprains, Mayo Clinic and the AAOS both describe a staged recovery: once the initial pain and swelling settle, usually after two or three days, start gentle movement.

  • Phase 1, days 1 to 3: protect, ice, compress, elevate.
  • Phase 2, from about day 3: restore movement. Trace the alphabet in the air with your big toe, pump the ankle up and down, and begin walking short distances with support.
  • Phase 3, from week 2 to 3: rebuild strength and balance. Resistance band exercises in all four directions, calf raises, and standing on the injured leg, first with eyes open, then closed.
  • Phase 4: return gradually to jogging, then cutting and jumping sports, once you can hop on the injured leg without pain.

Should I wear an ankle brace after a sprain?

Yes, for most sprains a brace is helpful. In the early weeks, a lace-up or strap brace or a firm compression sleeve supports the healing ligament while letting you walk, which is better for recovery than complete immobilisation. Later, wearing a brace for sport and uneven ground lowers the chance of re-spraining during the months when the ligament is still regaining strength. See our ankle supports and sprain recovery range.

Why do ankle sprains keep happening?

The most common reason is unfinished rehabilitation. A sprain damages not only the ligament but also the position sensors inside it, so the ankle reacts more slowly when it starts to roll. Pain disappears long before balance and strength return. If you stop exercising when the pain stops, the ankle stays vulnerable. Balance training, such as single-leg standing for 30 seconds several times a day, is the single most useful habit for preventing a repeat sprain.

How do I know if my ankle is broken or sprained?

You cannot always tell without an X-ray. Get the ankle examined if you cannot take four steps on it, if there is tenderness directly over the bony bumps on either side of the ankle or at the base of the little toe, if the ankle looks deformed, or if there is numbness in the foot. Also see a doctor if swelling and pain are not clearly improving after five to seven days, or if the ankle still feels unstable after several weeks.

Key takeaways

  • Mild sprains take one to three weeks, moderate three to six weeks, severe sprains several months.
  • First 48 to 72 hours: rest, ice, compression, elevation. No heat.
  • Then move: early gentle movement and supported walking speed recovery.
  • A brace supports the ankle during healing and helps prevent re-injury.
  • Balance exercises are what stop sprains recurring. Keep doing them after the pain has gone.
  • If you cannot take four steps or the bone is tender, get an X-ray.

Sources

This article is general wellness information and is not medical advice. It does not replace an examination by a qualified healthcare professional. If your pain is severe, sudden or getting worse, please see a doctor.

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