How Long a Sprained Ankle Takes to Heal and How Physio Can Help
A sprained ankle is one of the most common injuries in sport and everyday life. It can happen stepping off a kerb, landing awkwardly at netball or rolling your foot on uneven ground. This article explains how long a sprained ankle usually takes to heal, how to tell whether it might be broken, what to do in the first few days, and how physiotherapy may support your recovery.
TLDR
- An ankle sprain is a stretch or tear of the ligaments that support the ankle, most often on the outside of the joint.
- Mild sprains often recover in 1 to 3 weeks, moderate sprains in 3 to 6 weeks, and severe sprains can take several months.
- See a GP or go to emergency if you cannot take four steps, or there is tenderness over the ankle or foot bones, as an X-ray may be needed.
- In the first few days, protect the ankle, elevate it, use compression and avoid aggravating the swelling.
- Gentle movement and walking, as pain allows, are encouraged early rather than long periods of rest.
- Physio can assess the grade of sprain and guide strength, balance and return-to-sport exercises.
- Balance training may lower the chance of spraining the same ankle again.
What Happens When You Sprain Your Ankle
Your ankle is held together by strong bands of tissue called ligaments. A sprain happens when the foot rolls or twists beyond its normal range, stretching or tearing one or more of these ligaments. The most common type is an inversion sprain, where the foot rolls inwards and the ligaments on the outside of the ankle are injured.
Common signs include pain on the outside of the ankle, swelling, bruising that may track down into the foot, and difficulty putting weight on the leg. Some people feel or hear a pop at the time of injury. A less common high ankle sprain affects the ligaments just above the ankle joint and often takes longer to recover.
Sprained Ankle Healing Times by Grade
How long a sprained ankle takes to heal depends mostly on how much the ligaments were damaged. Health professionals often describe sprains in three grades. These are typical ranges only, and recovery varies from person to person.
| Grade | What has happened | Typical recovery time |
| Grade 1 (mild) | Ligament stretched, with mild pain and swelling. Walking is usually possible. | About 1 to 3 weeks |
| Grade 2 (moderate) | Partial tear, with more swelling and bruising and some looseness in the joint. Walking is painful. | About 3 to 6 weeks |
| Grade 3 (severe) | Complete tear, with significant swelling, instability and difficulty taking weight. | Several months, sometimes longer |
| High ankle sprain | Injury to the ligaments joining the two lower leg bones, above the ankle. | Often longer than a standard sprain of the same severity |
Feeling able to walk again is not the same as being fully recovered. Ligaments keep strengthening for months, which is why finishing your rehab matters even after the pain has gone.
Sprained or Broken: When to Get an X-Ray
It can be hard to tell a bad sprain from a fracture, as both cause pain, swelling and bruising. Doctors use a set of checks called the Ottawa ankle rules to decide whether an X-ray is needed. See a GP or go to emergency if:
- You could not take four steps straight after the injury, and still cannot
- There is tenderness when pressing on the back edge or tip of either ankle bone
- There is tenderness over the bone on the outer edge of the foot, or the bony bump on the inner midfoot
- The ankle or foot looks deformed, or the foot is numb, cold or pale. In this case, go to emergency straight away rather than waiting for a GP appointment
- Pain and swelling are severe or getting worse rather than settling
If none of these apply, a fracture is less likely, but a physio can still assess the ankle and let you know if a GP review or scan would help.
What to Do in the First Few Days
Many people know the RICE method for a sprained ankle: rest, ice, compression and elevation. Current advice has moved on a little. The PEACE and LOVE approach, published in the British Journal of Sports Medicine in 2019, keeps the useful parts of RICE but places more emphasis on early, gentle movement and education. This advice is for sprains. If any of the X-ray signs above apply, get the ankle checked before you walk on it, and if you have had an ankle fracture or surgery, follow the advice of your doctor or physio instead.
- Protect the ankle for the first one to three days, avoiding activities that sharply increase pain
- Elevate the ankle above heart level when resting to help with swelling
- Use a compression bandage or sleeve during the day
- Avoid heavy alcohol and long periods of heat in the first few days, which can increase swelling
- Start gentle ankle movements and walking as pain allows, using crutches briefly if needed
- Ice can be used for comfort, but it is no longer seen as essential for healing
Check with your GP or pharmacist before taking anti-inflammatory medication, as it may not suit everyone.
How Physio Can Help a Sprained Ankle
A physio-guided rehab program focuses on restoring movement, rebuilding strength and balance, and returning you to work and sport safely. Physio for a sprained ankle usually progresses through a few stages.
Assessment and Grading Your Sprain
Your physio will ask how the injury happened, check swelling, movement and ligament stability, and screen for signs of a fracture or high ankle sprain. This tells you roughly how long recovery may take. Ankle injuries are a common part of sports injury physiotherapy and everyday musculoskeletal care.
Restoring Movement and Strength
Early exercises help the ankle regain its range of motion, especially bending the foot up towards the shin. Strength work for the calf and the muscles on the outside of the lower leg follows, often using resistance bands, calf raises and step exercises. Your physio may also use hands-on treatment or taping to support the ankle while it heals.
Balance Training to Prevent Re-Sprains
A sprain can affect the ankle's position sense, which helps you react to uneven ground. Balance exercises, such as standing on one leg, then progressing to soft surfaces, reaching and hopping, retrain this. Research suggests balance training may lower the chance of spraining the same ankle again.
Planning Your Return to Sport
For sport, your physio will gradually add running, change of direction, jumping and landing, and sport-specific drills. Simple tests of strength, balance and hopping help decide when you are ready to return. Taping or a brace may be suggested for training and games in the months after the injury.
Why Some Ankle Sprains Keep Coming Back
A previous ankle sprain is one of the biggest risk factors for another one. Some people go on to develop ongoing problems, such as the ankle giving way, persistent swelling or a feeling that it cannot be trusted. This is sometimes called chronic ankle instability.
Stopping rehab as soon as the pain settles is a common reason. The ligaments may still be healing and strength and balance are often not back to normal. If your ankle keeps rolling or still does not feel right months after a sprain, a physio assessment can look at what is missing and whether a specialist review is worth considering.
If it is your first visit, reading about preparing for a physio visit can help you know what to bring and expect.
Get Your Ankle Assessed Today
If your ankle is still sore, swollen or unstable after a sprain, or you want a plan to get back to sport, a physio assessment can help you take the next step. Northern Physio sees clients from its physio locations in Melbourne's north, with the main clinic in Epping serving Lalor, Wollert, Mill Park, South Morang and Craigieburn.
This article is general information only and is not a substitute for individual advice. If you think your ankle may be broken, see a GP or go to emergency. Otherwise, speak with a registered physiotherapist or your GP about your own symptoms before starting any treatment or exercise program.