An ankle sprain is an injury to the ligaments that support the ankle, most often on the outer side when the foot rolls inwards. It causes pain, swelling and bruising, and can make walking difficult for a while. Most sprains recover well with early movement, a support such as a brace or tape, and a structured exercise programme, which also lowers the risk of spraining it again.
Also known as sprained ankle, lateral ankle sprain, rolled ankle, twisted ankle, inversion injury
Symptoms
- Pain around the ankle, usually on the outer side, straight after twisting it
- Swelling and bruising, which may spread down into the foot
- Difficulty or pain putting weight on the foot
- Tenderness over the injured ligaments
- Stiffness and reduced ankle movement in the days after the injury
Causes and risk factors
- Rolling the foot inwards when landing, changing direction or stepping on uneven ground
- Sports with jumping and quick turns, such as basketball, netball, volleyball and football
- A previous ankle sprain, which raises the risk of another one
- Reduced balance or strength around the ankle
- Unsuitable footwear or uneven surfaces
What the evidence says helps
- Early, protected movement and weight bearing (functional treatment) is preferred to long periods of immobilisation for most sprains.23
- Using an ankle brace or tape together with an exercise programme is recommended after a ligament injury, rather than relying on passive treatments alone.2
- Supervised, exercise-based rehabilitation focusing on balance and strength reduces the chance of spraining the ankle again in the following year.42
- Manual therapy, such as joint mobilisation, has moderate evidence for helping pain, swelling and function when combined with exercise.35
- Anti-inflammatory medicines can reduce pain and swelling in the short term, but guidance advises caution because of possible side effects. Speak to a pharmacist or GP before taking them.23
- Surgery is rarely needed and is usually reserved for people who still have problems after a thorough exercise-based programme.2
Things you can try at home
- In the first few days, protect the ankle, use ice wrapped in a cloth for short periods and keep it raised when resting
- Start gentle ankle movements and walking as soon as pain allows, using a support if it helps
- Add balance exercises, such as standing on one leg, once you can walk comfortably
- Build back up to sport gradually and consider a brace or tape for the first months back
- Do not skip rehabilitation once the pain settles, as this is when re-injury risk is highest
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- You cannot take four steps on the injured leg, or there is tenderness on the bony points of the ankle or foot: go to an urgent treatment centre or A&E for possible X-ray
- The ankle or foot looks deformed, or bone is visible: call 999 or go to A&E
- The foot becomes cold, pale, blue or numb: go to A&E straight away
- Calf pain, swelling and warmth after a period of reduced movement or immobilisation: contact NHS 111 or your GP urgently, as this could be a blood clot
- Increasing redness, heat and swelling with a high temperature: contact NHS 111 or your GP urgently
- A sudden snap at the back of the ankle with difficulty pushing off or standing on tiptoe: seek same-day assessment
How Apollo can help
We assess the ankle to check which structures are involved, screen for signs that need an X-ray or further medical review, and explain what to expect during recovery. Our sports therapist and osteopaths provide hands-on care where appropriate and a progressive balance, strength and return-to-sport programme. We can also use VALD movement testing to compare your injured and uninjured sides before you return to higher-risk activity.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
How long does a sprained ankle take to heal?
Mild sprains often feel much better within a few weeks, while more severe sprains can take several months to recover fully. Balance and strength can stay reduced after the pain has gone, which is why completing a rehabilitation programme matters.
Should I rest or walk on a sprained ankle?
After a short period of protection, gentle movement and walking within comfort are generally better than prolonged rest. Guidelines favour early functional treatment with a brace or tape plus exercise for most sprains.
Do I need an X-ray for a sprained ankle?
Not usually. An X-ray is advised if you cannot take four steps or there is tenderness over specific bony points around the ankle or foot. If in doubt, go to an urgent treatment centre for assessment.
References
- Doherty C, et al. (2014). The incidence and prevalence of ankle sprain injury: a systematic review and meta-analysis of prospective epidemiological studies. Sports Medicine. View source
- Vuurberg G, et al. (2018). Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. British Journal of Sports Medicine. View source
- Doherty C, et al. (2017). Treatment and prevention of acute and recurrent ankle sprain: an overview of systematic reviews with meta-analysis. British Journal of Sports Medicine. View source
- Bleakley CM, et al. (2019). Rehabilitation exercises reduce reinjury post ankle sprain, but the content and parameters of an optimal exercise program have yet to be established: a systematic review and meta-analysis. Archives of Physical Medicine and Rehabilitation. View source
- Martin RL, et al. (2021). Ankle stability and movement coordination impairments: lateral ankle ligament sprains revision 2021. Clinical practice guideline. Journal of Orthopaedic & Sports Physical Therapy. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
