Menu

Sprained ankle? How to treat it at home, and when it might be broken

Reviewed by Dr Sumbal Safi Ullah✓, MBBS

By 5 min readPublisher: Saadat Rafiq

Last updated: 28 October 2026References

Set preferred
Illustration of a woman sitting on a sofa with her bandaged ankle raised on two cushions and a wrapped ice pack resting on itIllustration
On this page 10 sections

In short

For the first 2 to 3 days: protect it, rest it, hold a wrapped ice pack on it for up to 20 minutes every 2 to 3 hours, use a snug bandage by day and raise it on a pillow. A crack, odd shape, numbness or not walking more than a few steps needs a doctor.

Jump to the steps

At a glance

First 2 to 3 days
Protect, rest, ice, compress, elevate (NHS)
Ice
Wrapped, up to 20 minutes every 2 to 3 hours (NHS)
Avoid at first
Heat, alcohol and massage (NHS); running (nidirect)
Recovery
Most feel better in about 2 weeks; no running for up to 8 weeks (NHS)
Advice from
NHS, nidirect, Mayo Clinic and the Emergency Care Institute NSW, read 28 October 2026
Checked
October 2026

A sprain is a stretched or torn ligament, the tissue that holds a joint together, and the ankle is one of the most common places for it (NHS). Most sprains can be looked after at home with five simple measures for the first 2 to 3 days. First, though, rule out signs that the ankle may be broken.

Which case is yours?

You can walk, though it hurts

Follow the steps below for 2 to 3 days (NHS).

You can't walk more than a few steps

Contact NHS 111 or an urgent treatment centre (NHS). Doctors use this as one sign that an X-ray may be needed (Ottawa ankle rules).

A crack, odd shape, numbness or cold skin

Call 999 or go to A&E (NHS). Don't try to straighten it.

How to look after it for the first 2 to 3 days

  1. Stop what you are doing and protect the ankle.

    Illustration of a woman sitting on a park bench lacing a supportive high-top shoe on her injured foot, a sports bag beside her
    Illustration

    Stop the exercise and avoid putting weight on it (NHS). Use a support or supportive footwear (NHS); nidirect suggests lace-up, high-top shoes to stop further injury.

    You should see: the foot supported and no longer being used for sport or long walks.

  2. Rest it for the first 2 to 3 days.

    Illustration of a woman sitting in an armchair with a book, her injured foot resting on a low stool
    Illustration

    nidirect says avoid activity for 48 to 72 hours. Mayo Clinic puts it simply: avoid anything that causes pain, swelling or discomfort.

    You should see: the pain settling when you keep still.

  3. Careful: don't put ice straight on the skin. If you have diabetes, a blood vessel disease or reduced feeling in the skin, check with a healthcare professional before using ice (Mayo Clinic).

    Hold a wrapped ice pack on it for up to 20 minutes.

    Illustration of a bag of frozen peas wrapped in a tea towel resting on the outer side of a swollen ankle, a timer beside the foot
    Illustration

    The NHS says up to 20 minutes every 2 to 3 hours; nidirect gives 15 to 20 minutes, during the day, for the first 48 to 72 hours, and not while you sleep. Wrap the ice in a damp (nidirect) or thin (Mayo Clinic) towel.

    You should see: a towel between the ice and the skin all the time, and the timer running.

  4. Careful: the bandage should feel snug but not tight. Don't wrap so tightly that blood flow is blocked (Mayo Clinic).

    Wrap an elastic bandage around it, starting at the toes end.

    Illustration of hands winding an elastic bandage in overlapping turns from the base of the toes up over the ankle, toes left uncovered
    Illustration

    Start at the end farthest from your heart, so near the toes, and wrap up towards the leg (Mayo Clinic). Wear it during the day for support (NHS) and take it off before bed (nidirect).

    To check it isn't too tight, use the test the NHS gives for bandages: press a toenail or the skin beyond the bandage until it goes pale, and the colour should come back within 2 seconds. If it doesn't, loosen the bandage.

    You should see: the toes uncovered, pink and warm, with no tingling.

  5. Raise the ankle on a pillow.

    Illustration of a woman lying on a sofa with her bandaged foot propped on two stacked pillows so the ankle sits higher than her hips
    Illustration

    The NHS says keep it raised on a pillow as much as possible. Mayo Clinic says above the level of your heart if you can, especially at night, so gravity helps drain the swelling. nidirect adds not to keep a leg raised for long periods without moving.

    You should see: the ankle higher than your hips while you rest.

  6. Start moving it again once the pain allows.

    Illustration of a woman sitting on a chair and gently circling her bare foot in the air, a dotted curved line showing the movement
    Illustration

    Once you can move the ankle without pain stopping you, keep it moving so it doesn't stiffen (NHS). Mayo Clinic says a physiotherapist can guide exercises for strength and balance, such as standing on one leg. In many areas of England you can refer yourself to NHS physiotherapy (musculoskeletal, or MSK, services) without seeing a GP (NHS).

    You should see: a little more movement and less swelling day by day.

What to avoid in the first few days

AvoidWhy
Heat: hot baths, saunas, heat packsCan increase swelling (NHS)
AlcoholCan increase bleeding and swelling and slow healing (nidirect)
MassageMay increase bleeding and swelling (nidirect)
Running or other exerciseCould cause more damage (nidirect); avoid strenuous exercise for up to 8 weeks (NHS)

How to tell it is getting better

  • The swelling and bruising are getting smaller, not bigger.
  • You can put a little more weight on it each day.
  • With the bandage on, your toes stay pink, warm and feeling normal.
  • After about 2 weeks it feels clearly better (NHS).

If it isn't going to plan

What happensWhat it meansWhat to do
Toes tingle, go pale or feel cold under the bandageThe bandage is too tight (Mayo Clinic)Loosen it and recheck. If the ankle is numb without a bandage, go to A&E (NHS)
Swelling or bruising keeps growingIt may be more than a simple sprainContact NHS 111 or an urgent treatment centre (NHS)
The ankle is hot and you feel shiveryPossible infection (NHS)Contact NHS 111 or see a GP (NHS)
Still painful or wobbly after a couple of weeksSlow recovery or an unstable ankle (Mayo Clinic)See a GP or physiotherapist (NHS, Mayo Clinic)
It is very stiff and hard to moveIt needs checking (NHS)Contact NHS 111 or an urgent treatment centre (NHS)

Questions readers ask

Should I use heat or ice on a sprained ankle?

Ice for the first 2 to 3 days. The NHS says to avoid heat, such as hot baths and heat packs, in the first couple of days because it can increase swelling.

Should I walk on a sprained ankle?

In the first days, rest it and avoid putting weight on it (NHS). Once you can move it without pain stopping you, keep it moving so it doesn't stiffen. Not being able to walk more than a few steps is a reason to contact NHS 111.

How long does a sprained ankle take to heal?

The NHS says most sprains start to feel better after about 2 weeks. Avoid strenuous exercise such as running for up to 8 weeks, and a severe sprain can take months.

Do I need an X-ray?

Not for most sprains. Go to A&E if you heard a crack, the ankle looks a different shape, or it is numb or cold (NHS). Doctors use the Ottawa ankle rules to decide: one reason they X-ray is that you could not take four steps straight after the injury and when you are examined.

Did this solve the problem?

What did you think?

Reaction counts are loading.

Spotted a mistake? If a step is unclear or a picture is inaccurate, tell us the step number and what needs correcting. Email us about this page or use the contact form. We read every report, and fixes are listed on What changed.

Liked this article?

Follow us for new articles and short how-to videos.

Subscribe on YouTubeFollow on InstagramFollow on FacebookFollow on XFollow on ThreadsFollow on Pinterest