An ankle sprain (twisting your foot) is a very common problem that can happen to anyone. It’s usually a sprain or injury to the ligaments that stabilize the ankle, where the ligaments stretch beyond their normal range or partially or fully tear as a result of the joint twisting.

It’s one of the most frequent injuries in sports, accounting for an estimated up to 30% of all sports injuries. You can also twist your ankle simply by walking on uneven ground or stepping down wrong. In more severe cases, the injury can even involve a fracture – for example if too much pressure is placed on the bone during the ligament twist, or if the foot lands in a particularly bad position.

Below, we explain how an ankle sprain happens, what the typical symptoms are, how to give first aid at home, and how physiotherapy supports recovery.

What is an ankle sprain and how does it happen?

An ankle sprain usually refers to stretching or tearing of the ligaments in the ankle. This typically happens when the foot suddenly goes “sideways” – for example, landing with the foot rolled inward or outward, overstretching the ligaments around the joint. An ankle sprain often results from an incorrect landing, a sudden turn, or tripping.

For example, the injury can be caused by:

Stepping on uneven ground or tripping
Placing your foot down incorrectly (rolling inward or outward)
A fall
Someone else stepping on your foot (often in sports games)

Statistics show that around 85% of ankle sprains involve inward twisting (inversion), while outward (eversion) sprains make up about 15% of cases.

Typical symptoms of an ankle sprain:

Sharp pain around the ankle, especially when trying to put weight on it
Rapidly developing swelling
Bruising around the ankle
Restricted movement
A feeling of instability or weakness when standing on the foot
You may hear a snap or pop at the moment of injury

It’s important to remember that sometimes, alongside a soft-tissue injury, there can also be a fracture. A fracture may be indicated by significant swelling, deformity, very sharp and constant pain, and complete inability to bear weight on the foot. If a fracture is suspected, you should definitely see a doctor and get an X-ray.

Home first aid for an ankle sprain

Right after an ankle sprain, it’s important to apply first-aid measures that help reduce pain and swelling and prevent the injury from worsening. A common guideline is the R.I.C.E. method – rest, ice, compression, elevation.

Rest: Give the foot a rest, avoid unnecessary movement, and use crutches if needed.
Ice: Apply an ice pack to the injured area for 10–15 minutes, several times a day. Don’t put ice directly on the skin.
Compression: Wrap the ankle with an elastic bandage or use a brace.
Elevation: Keep the foot raised above heart level after the injury to reduce swelling.

Painkillers (e.g. ibuprofen, paracetamol) or topical gels can also be used if needed. Once the pain starts to ease, begin gentle movements so the joint doesn’t lose mobility from too much immobility.

When to see a doctor or physiotherapist?

Severe pain and inability to bear weight on the foot
Significant swelling or visible deformity
Numbness or a “pins and needles” feeling in the foot
No improvement after a few weeks
Suspected fracture or persistent severe pain

If you’re unsure how serious the injury is, it’s always worth consulting a doctor. An X-ray or ultrasound may be performed if needed.

The role of physiotherapy in recovery

Physiotherapy is important for restoring joint mobility, stability, and muscle strength. A physiotherapist helps:

Strengthen the muscles surrounding the ankle
Improve balance and coordination
Restore joint mobility
Prevent repeat injuries

Physiotherapy exercises are tailored to the severity of the injury and your current ability. It’s recommended to start physiotherapy once the acute phase has passed and pain and swelling have decreased.

Watch the video below for simple exercises that help you recover faster from an ankle sprain and prevent repeat injuries:

It’s worth noting here that if proper rehabilitation and physiotherapy aren’t done after the initial injury, the risk of re-injury increases significantly. Studies show that without adequate rehabilitation, the likelihood of re-injury can reach up to 80%. That’s why it’s recommended to see a physiotherapist, who can help put together an individual recovery plan and prevent future injuries.

How long does an ankle sprain take to heal?

Healing time mainly depends on the severity of the injury:

Grade I (mild sprain) – the ligaments are slightly stretched but not torn. Pain and swelling are moderate. Healing usually takes 1–3 weeks.

Grade II (moderate sprain) – the ligaments are partially torn. There’s noticeable swelling, bruising, and pain when bearing weight. Recovery generally takes 3–6 weeks.

Grade III (severe sprain) – one or more ligaments are completely torn. The joint is unstable and bearing weight is very difficult. Healing takes 6–12 weeks or longer, and in some cases surgery may be needed.

These are rough timeframes – actual healing time depends on a person’s age, general health, previous injuries, and how consistently rehabilitation is done. It’s important not to rush and not to return to sports activities too soon, since partially healed ligaments are especially prone to re-injury.

Does massage help with an ankle sprain?

Massage can be a supportive part of recovery, but only at the right time and in the appropriate phase:

During the acute phase (the first 48–72 hours), massage should be avoided, since swelling and inflammation need rest and cold.
In the middle and later stages of recovery, massage can be very beneficial for easing muscle tension, improving circulation, and improving scar tissue mobility.
Suitable techniques might include classical massage, lymphatic massage, or deep tissue massage (at Osso Massage, this is part of our sports massage), depending on the situation and stage of recovery.

Massage doesn’t replace physiotherapy, but it’s a good supportive method, especially when the muscles are tense or the foot feels “stiff” even after healing.

Kinesio taping for ankle sprain recovery

Kinesio tape can also be a helpful aid in supporting recovery from an ankle sprain. Kinesio tape provides light support to the ankle, helps reduce swelling and discomfort, and improves body awareness, making each step feel more secure during rehabilitation. Taping doesn’t replace physiotherapy or a doctor’s recommendations, but it can make daily activities more comfortable and reduce the risk of re-injury.

At Osso Massage we offer kinesio taping to help ease the symptoms of an ankle sprain.

Summary

An ankle sprain calls for a quick response. First aid, rest, physiotherapy, and massage help you recover fully and prevent further problems. If in doubt, see a specialist and don’t put off your recovery. Strong, healthy ankles support an active lifestyle!