Ankle sprain

An ankle sprain happens when the ligaments in your ankle get overstretched and tear. You may also hear it called a soft tissue injury. The damage can be anything from a small tear to a full rupture, and how severe it is decides how long you will take to recover fully.

• An ankle sprain is when the ligaments on the outside of your ankle get overstretched and tear
• It can cause pain, swelling and bruising, and you may lose some movement or strength around your ankle
• A direct blow to your ankle or a fall can cause it
• After a sprain, it's important to get your ankle moving gradually
• There are exercises that will help you recover from an ankle sprain
• You'll see gradual improvements and should recover by 8 to 12 weeks

You sprain your ankle when you overstretch the ligaments in it. Depending on how bad the injury is, an ankle sprain can mean a minor tear in a ligament or a full rupture. You may also hear people say they've gone over on their ankle or rolled their ankle, and they mean the same thing.

Yes, an ankle sprain can be very painful. It can also cause bruising and swelling, and you might find it hard to walk or to go up and down stairs. The ankle may feel warmer than normal too, and it may look more red.

Yes, you can use painkillers to help with the symptoms of an ankle sprain.

Yes, you can use either heat or ice on your ankle sprain to ease your symptoms. Don't put the heat or ice straight on to your skin, and don't use it for longer than 20 minutes at a time. Then take a break of a few hours before you use heat or ice again.

Whether you need to stay off work with an ankle sprain depends on how bad the sprain is and what kind of job you do. You don't have to be free of symptoms before you carry on working or go back to work.

If your ankle sprain isn't getting better after 8 to 12 weeks, or it's getting worse, see a doctor.

Symptoms of an ankle sprain differ from one person to another, and some may not show up until several days after the injury.

You may notice:

• swelling and bruising
• pain
• mild heat and redness
• loss of movement and strength around the ankle and foot
• difficulty walking or going up or down stairs
• tingling, numbness or pins and needles in the affected area

An ankle sprain usually happens when you twist or roll your ankle and the ligaments around it get overstretched. You can hurt it while playing sport, or just by making a sudden movement.

Pain medicine can help you move around more comfortably, and that in turn helps with your symptoms from a sprained ankle.

Using heat or ice on your ankle sprain can help ease the symptoms. Both reduce pain, so use whichever feels better for you.

Put a barrier, like a towel, between the heat or ice and your skin to protect it from a burn. Never place either one directly on your skin. Apply it for no longer than 20 minutes at a time, and leave a few hours between treatments.

Take care to avoid hot water bottle burns and scalds.

Stop using heat or ice on the area if the skin becomes more red, changes colour or starts to blister.

If you have any problem with circulation or sensation, don't use heat or ice for ankle pain at all.

Bringing down the swelling after an ankle sprain helps ease the pain and lets you move the ankle more freely.

Start moving your ankle gently, through its normal range of movement, as soon as you can. It may be uncomfortable, but starting early helps your recovery.

If the movement becomes too painful, stop and get in touch with your doctor.

The aim of rehabilitation after an ankle sprain is to improve your:

• muscle strength
• joint stability
• balance and co-ordination

If you're diagnosed with an ankle sprain, your doctor will talk through specific rehabilitation goals with you. The general timescales are:

• 0 to 2 weeks
• 2 to 6 weeks
• 6 to 12 weeks

You should see an improvement in movement and swelling. Standing and walking should become easier.

By this stage your walking should be back to normal. Your movement will be almost at 100% and the swelling will be going down.

Your ability to do your day-to-day activities is beginning to return to normal.

Every soft tissue injury is different, so yours may take a little longer or a little less time than these timescales. What matters most is that it keeps improving.

Recovery isn't always straightforward, and it can be normal to have setbacks along the way. Pace your activities, because this helps your recovery.

With an ankle sprain, you may need to take some time off work so that you can recover. How long you stay off depends on your condition and on the kind of work you do.

You don't have to be free of symptoms before you think about going back. Carrying on with work, or returning as soon as you're able, will help your recovery.

Getting back to your normal daily activities bit by bit can also build up your strength and stamina.

Following this advice for your ankle sprain, you should see gradual improvements over time.

Talk to a doctor if:

• your symptoms haven't improved within 8 to 12 weeks of following this advice
• your symptoms get worse

Find out about access to MSK services in your area.

With any health condition, it's important to look after your mental wellbeing too, because it can affect your recovery.

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