Ankle sprains are the most common musculoskeletal injury in Australia. Around 85% involve the lateral ligaments — the ligaments on the outside of the ankle — and occur when the foot rolls inward (inverts) under the leg. Despite being incredibly common, ankle sprains are frequently undertreated, leading to chronic instability and re-injury.
Grades of ankle sprain
- Grade 1 (mild) — Ligament fibres are stretched but not torn. Minor swelling, tenderness, and stiffness. Full weight-bearing is usually possible. Recovery: 1–2 weeks.
- Grade 2 (moderate) — Partial ligament tear. Significant swelling, bruising, and pain with weight-bearing. Recovery: 3–6 weeks.
- Grade 3 (severe) — Complete ligament rupture. Severe swelling, bruising, and instability. May require immobilisation. Recovery: 6–12 weeks or longer.
Immediate first aid: RICE
In the first 48–72 hours after a sprain, follow the RICE protocol:
- Rest — Avoid weight-bearing on the injured ankle as much as possible
- Ice — Apply an ice pack wrapped in a cloth for 15–20 minutes every 2 hours to reduce swelling and pain
- Compression — Apply a compression bandage to reduce swelling. A cohesive bandage or elastic compression sleeve works well.
- Elevation — Keep the foot raised above heart level as much as possible to reduce swelling
Browse our sports injury and recovery range including ice packs, compression bandages, and ankle supports.
Strapping and bracing
For Grade 1–2 sprains, rigid strapping tape or an ankle brace can provide external support during the return-to-activity phase. Strapping with zinc oxide tape is commonly performed by podiatrists and physiotherapists to support the lateral ligaments while allowing controlled movement. An ankle bracing sleeve provides ongoing proprioceptive support and can be worn in shoes during sport.
Browse our range of ankle supports and bracing sleeves for return-to-sport support.
Rehabilitation
This is the most important — and most neglected — phase of ankle sprain recovery. Without adequate rehabilitation, the risk of re-sprain is extremely high. A proper rehab program includes:
- Range of motion exercises — ankle alphabet, calf stretching, plantar flexion/dorsiflexion
- Strengthening — resistance band ankle eversion and inversion exercises to strengthen the peroneal muscles
- Proprioception training — single leg balance, wobble board, progressing to sport-specific tasks
- Return to sport — gradual reintroduction with sport-specific loading
Resistance bands are essential for ankle rehabilitation. Browse our resistance bands and exercise tubing for clinic-grade rehabilitation equipment.
When to see a podiatrist or physiotherapist
Seek professional assessment if:
- You cannot bear weight on the ankle immediately after the injury (Ottawa Rules)
- There is bony tenderness over the lateral or medial malleolus
- Swelling is severe or not improving after 48 hours
- You have a history of recurrent ankle sprains
Disclaimer: This article is for general information only. A podiatrist or physiotherapist should assess ankle injuries that are severe, not improving, or recurrent.