How to Treat an Ankle Sprain: RICE, Rehab, When to Walk

A wrong step and your ankle flares with pain, swelling, and doubt. Is it broken? Should you walk on it? How long will it take? Whether you rolled it off a curb or on the court, a clear plan now prevents lingering instability.

The good news: most sprains heal with structured self-care. Start PRICE (protection, rest, ice, compression, elevation), use the right support, manage pain safely, then add movement and strength at the right times. The key is sequence—enough, soon enough, without overdoing it.

This guide shows how to treat an ankle sprain at home and when to see a doctor: urgent red flags, RICE/PRICE basics, wrapping and bracing, when and how to walk, phased rehab exercises, timelines by sprain grade, prevention tips, and local care options. First, check your symptoms.

Step 1. Check symptoms and decide if you need urgent care now

Before you start RICE/PRICE, quickly screen for signs that need prompt medical evaluation. Severe sprains and fractures can look alike, and providers often use imaging when red flags are present. If symptoms are mild and improving, you can usually begin home care for how to treat an ankle sprain safely.

• Can’t walk: Unable to bear weight or take even a few steps because of pain.
• Severe swelling or deformity: Rapid ballooning, significant bruising, or the ankle looks “out of place.”
• Numbness or severe pain: Numb/tingly foot or pain that feels out of proportion.
• Pain above the ankle: Especially after the foot twisted outward (possible high ankle sprain).
• No improvement in 24–48 hours: Worsening pain/swelling or persistent instability.

If none of the above apply and you can limp with support, move on to Step 2 and start RICE/PRICE immediately.

Step 2. Start RICE/PRICE in the first 48 hours

Over the first 48 hours, the core of how to treat an ankle sprain is RICE/PRICE: protection, rest, ice, compression, and elevation. Start immediately to limit swelling, pain, and tissue damage, then reassess daily. Use a towel between ice and skin, and keep the ankle elevated above your heart. In the first 24 hours, avoid heat, hot showers, or massage, which can increase swelling. If symptoms escalate or you can’t bear weight, seek care.

• Protection: Use crutches, a brace, or a boot to limit load.
• Rest: Stop painful activity; short, supported trips only as tolerated.
• Ice: 15–20 minutes every 2–3 hours while awake for 48 hours; if you have diabetes, vascular disease, or reduced sensation, ask first.
• Compression: Snug elastic wrap to contain swelling; don’t numb or tingle toes.
• Elevation: Raise above your heart often, especially at night.

Step 3. Apply compression correctly: how to wrap a sprained ankle

Compression is a cornerstone of how to treat an ankle sprain because it limits swelling and provides gentle support while tissues calm down. Use an elastic bandage and keep the ankle at a comfortable 90-degree angle as you wrap.

1. Anchor at the forefoot: Start at the end farthest from your heart (ball of foot), make 2 snug turns.
2. Cross to the ankle: Wrap diagonally over the top of the foot to the ankle.
3. Figure-8 pattern: Loop around the ankle, then back across the foot. Repeat, overlapping each layer by about half the bandage width.
4. Build upward: Continue up to just above the ankle/lower calf.
5. Snug, not tight: You should slide two fingers under the wrap; toes should stay warm and pink.
6. Secure and re-check: Use clips/tape; re-wrap every few hours as swelling changes.

If you feel numbness, tingling, throbbing, or see bluish toes, unwrap immediately and reapply more loosely. A soft sleeve or ankle support brace can be an alternative if wrapping is difficult.

Step 4. Use the right support: brace, boot, and crutches

Support protects torn ligaments, limits swelling, and makes walking safer. Choose the least bulky option that lets you take short, level steps without a limp. If you can’t, add a brace, boot, or crutches—key tools in how to treat an ankle sprain while it heals.

• Grade 1 (mild): Elastic wrap or lace‑up ankle brace; weight‑bear as tolerated.
• Grade 2 (moderate): Semi‑rigid brace or a walking boot short term; use crutches until you can walk without pain; remove support briefly for gentle range‑of‑motion after 48–72 hours.
• Grade 3 (severe): Boot or short cast; likely non‑weight‑bearing with crutches; get medical evaluation.

Make sure the brace is snug, not tight; wear a supportive sneaker; and check skin for rubbing. When using crutches, put weight through your hands—not your armpits.

Step 5. Manage pain and swelling safely

Pain and swelling peak in the first 24–48 hours, then gradually ease with steady care. The most effective way to manage both is to keep stacking PRICE and use medications wisely—this is core to how to treat an ankle sprain without setbacks. Continue to avoid heat early on, which can worsen swelling.

• Ice: 15–20 minutes every 2–3 hours with a towel barrier; if you have diabetes, vascular disease, or reduced sensation, ask your clinician first.
• Elevation: Keep the ankle above heart level often, especially at night.
• Compression: Maintain a snug wrap or brace; re‑check toes for warmth and color.
• Medication: Ibuprofen or naproxen as directed (with food); don’t combine NSAIDs or use if advised against. Acetaminophen is a non‑NSAID alternative—follow label limits.
• Protect load: Use a brace/boot and crutches as needed to limit painful stress. If swelling or pain worsens instead of easing, seek care.

Step 6. Know when and how to walk on it

Walking is part of how to treat an ankle sprain, but the art is loading it just enough to heal without flaring symptoms. Aim for “weight bearing as tolerated” in a brace or boot, using crutches to offload until you can take level steps without a pronounced limp. Early, supported walking helps circulation and stiffness; too much pressure can delay recovery.

• Start walking when: You can stand and take a few steps with pain you’d rate mild, swelling isn’t rapidly increasing afterward, and your gait is nearly normal with support.
• How to walk: Wear a brace/boot and supportive shoe; use crutches to progress from light touch to partial, then full weight over a few days. Take short, flat walks (5–10 minutes), roll heel‑to‑toe, avoid pivoting or uneven ground, and don’t limp.
• Stop and reassess if: Pain spikes, a limp returns, swelling jumps, or you feel numbness/tingling—go back to protection and icing, and seek care if it persists.

If you can’t avoid a limp without a boot or can’t bear weight at all, keep using crutches and get medical guidance.

Step 7. Begin gentle range-of-motion exercises (48–72 hours)

As pain and swelling start to settle (usually 48–72 hours), begin easy, no‑resistance movements to reduce stiffness—an essential part of how to treat an ankle sprain at home. Work in a pain‑free range, seated or lying down, and stop if pain spikes. Do short sessions (5–10 minutes), 3–5 times daily. Remove your wrap/brace to exercise, then reapply; if swelling ticks up, elevate and ice afterward.

• Ankle pumps: Pull toes up, then point down; 10–20 slow reps.
• Alphabet: “Draw” capital letters with your big toe; 1–2 times through.
• Side‑to‑side glides: Gently move foot inward/outward without forcing end range; 10–15 reps.
• Ankle circles: Slow circles both directions; 10 each way.
• Towel calf stretch: Knee straight, then slightly bent; hold 15–20 seconds, 3–5 reps.

If motion increases swelling or brings back a limp, scale back and return to PRICE, then try again later or seek guidance.

Step 8. Progress to strength and flexibility (weeks 1–4)

Once swelling is settling and your gait is nearly normal in a brace, shift from motion to rebuilding strength and flexibility. This phase is central to how to treat an ankle sprain fully: you’ll restore the calf–Achilles unit and the front/side ankle muscles so the joint supports you again. Work slow and controlled, stay in a mild‑discomfort range (never sharp pain), and let next‑day symptoms guide your pace.

• Weeks 1–2 (light strength): Use an elastic band for plantarflexion, dorsiflexion, inversion, and eversion. Continue ankle pumps if stiffness lingers.
• Weeks 3–4 (build capacity): Do standing calf “rises” on two legs, progress toward single‑leg as tolerated. Add wall and towel calf stretches with the knee straight and slightly bent.
• Eccentric option (with clearance): Heel‑lowering off a step can help calf strength; get your clinician’s go‑ahead first.
• Dosage: Aim for 2–3 sets of 10–15 slow reps; stretches 15–20 seconds, 3–5 reps.
• Support tips: Remove the brace to exercise, reapply for activity. If pain spikes, a limp returns, or next‑day swelling jumps, scale back and return to PRICE, then re‑progress.

Step 9. Train balance and agility to prevent re-sprains

Strength alone won’t stop repeat sprains. To prevent re‑sprains, retrain balance (proprioception) and rapid control—essential to how to treat an ankle sprain fully. Start once you can walk 10 minutes without a limp and swelling is easing. Work in a pain‑free range and wear your brace for early agility.

• Single‑leg stance: 30–45 seconds, progress to eyes closed.
• Unstable surface: Single‑leg on pillow/foam; star‑reach taps.
• Wobble board: Gentle weight shifts and small circles.
• Dynamic control: Lateral step‑overs or mini‑hops; figure‑8/zig‑zag walks.

Do 10–12 minutes, 4–5 days/week; add cuts only when you can hop pain‑free and land steady. If symptoms spike, step back and return to PRICE for the day.

Step 10. Follow return-to-activity milestones and timelines by sprain grade

Your return is milestone‑based, not calendar‑only. Advance when you can walk without a limp, swelling doesn’t spike later that day or the next morning, range of motion is near normal, and basic balance/agility drills are pain‑free. If activity flares pain or swelling, step back to PRICE for 24 hours—this conservative pacing is central to how to treat an ankle sprain without setbacks.

• Grade 1 (mild): Typical recovery is about 1–3 weeks. Resume brisk walking, then light jogs when pain‑free. Add sport drills only when motion and balance feel normal; many return within a few weeks while wearing a brace.
• Grade 2 (moderate): Expect roughly 3–6 weeks. Progress from protected walking to jogging and change‑of‑direction drills once symptoms are quiet and strength is back.
• Grade 3 (severe): Healing can take 6–12 weeks or longer. Follow medical guidance; you’ll likely use a boot early and return to sport gradually with structured rehab and bracing.

Step 11. Know when to see a doctor during recovery

Even if you’re following best practices for how to treat an ankle sprain, some signs mean it’s time for a medical check. Early evaluation rules out fracture, identifies high ankle sprains, and sets you up with the right brace or physical therapy so you don’t re‑injure it.

• No improvement or worse at 24–48 hours: Pain/swelling not easing or you still can’t bear weight.
• Significant instability: Ankle “gives way” or repeated sprains during rehab.
• Numbness or color change: Tingling, cold, pale, or bluish toes.
• Pain above the ankle: Possible high ankle sprain.
• Visible deformity or severe bruising with inability to walk.
• Persistent symptoms >4–6 weeks: Ongoing pain, swelling, or weakness.

A foot and ankle specialist may order X‑rays or an MRI, adjust your brace/boot, and prescribe targeted physical therapy to speed safe recovery.

Step 12. Avoid these common mistakes

Even with good intentions, small errors can stall recovery. As you follow how to treat an ankle sprain, steer clear of these pitfalls so swelling drops faster and stability returns sooner.

• Overloading too soon: Limping without support; use a brace/boot and crutches until you can walk nearly normally.
• Heat or massage early: In the first 24–48 hours, heat increases swelling—use ice 15–20 minutes every 2–3 hours.
• Bad wrap technique: Too tight or starting at the ankle; begin at the forefoot, figure‑8 up, and keep toes warm/pink.
• Skipping elevation: Not raising the ankle above heart level, especially at night.
• Medication missteps: Doubling NSAIDs or ignoring precautions; acetaminophen is an alternative—follow label limits.
• Stopping rehab early: Don’t quit once pain fades; progress motion, strength, and balance.
• Ignoring red flags: Worsening pain/swelling, numbness, or inability to bear weight—seek care.

Step 13. Prevent future sprains with smart habits and gear

Rehab doesn’t end when the pain fades. After you treat a sprained ankle, ligaments and balance systems still need maintenance, especially as you return to hills, courts, and uneven ground. A few steady habits—and the right footwear or brace—cut the risk of re-sprain while keeping you active.

• Keep balance training: 10–12 minutes, 4–5 days/week (single‑leg stance, foam, wobble board).
• Maintain strength: Calf raises and band work (in/out, up/down) 2–3 sets, 10–15 slow reps.
• Warm up before activity: Light cardio plus ankle circles and dynamic calf/Achilles mobility.
• Stretch post‑activity: Gentle calf stretches (knee straight and bent) to restore flexibility.
• Use support for high‑risk play: A lace‑up or semi‑rigid brace or sports taping during cutting/jumping sports or on uneven terrain—especially during return to sport.
• Choose supportive shoes: Activity‑specific footwear; replace worn soles and wobbly heels.
• Watch the surface and your fatigue: Scan for ruts/curbs; slow or stop if form slips.
• Progress gradually: Increase distance, speed, and agility in small steps; avoid sudden spikes.

Step 14. Understand special cases: high ankle sprains and chronic instability

Not all sprains are alike. Two special cases change how to treat an ankle sprain—and how to treat a sprained ankle safely—warranting a cautious, specialist‑guided plan. They often look different and heal slower than routine lateral sprains; early diagnosis steers bracing, weight‑bearing, and the pace of rehab.

• High ankle sprain (syndesmosis): From the foot twisting outward. Pain/tenderness sits above the ankle between the tibia and fibula; pushing off or external rotation hurts. Recovery is longer than a typical inversion sprain. Start with a boot and crutches, get imaging to confirm, and delay cutting/pivoting until strength and balance fully return.

• Chronic ankle instability: Repeated “giving way,” swelling or pain lasting >4–6 weeks, or trouble on uneven ground. Priorities are targeted physical therapy (strength, flexibility, balance/proprioception) and bracing or taping for sport. If instability persists despite rehab, a foot and ankle specialist may discuss ligament repair or reconstruction.

Step 15. Get expert help in Central Virginia from Achilles Foot and Ankle Center

Not sure how to treat an ankle sprain or your progress has stalled? At Achilles Foot and Ankle Center, our podiatry team across 13 Central Virginia locations offers same-day appointments, on-site digital imaging and ultrasound, expert bracing/booting, and a stepwise rehab plan—from conservative care to surgery when needed. As the region’s only Foot and Ankle Ambulatory Surgery Center, we deliver coordinated care and accept most insurance. Call or use the Patient Portal to book an evaluation.

Key takeaways and next steps

Treat your ankle sprain in sequence: protect it, control swelling, then restore motion, strength, and balance. Walk only when you can do so without a limp using appropriate support. Progress by milestones, not the calendar. Seek care if red flags appear or progress stalls.

• Start fast: PRICE for 24–48 hours; avoid heat early.
• Support smartly: Wrap/brace; boot and crutches if you can’t walk without limping.
• Move early: Gentle range of motion at 48–72 hours.
• Build back: Strength, flexibility, then balance/agility to prevent re‑sprains.
• Advance by signs: No limp, minimal swelling, near‑normal motion.
• Get help: Urgent signs or no improvement by 24–48 hours.

Ready for guidance or imaging? Schedule with the specialists at Achilles Foot and Ankle Center.