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4 Essential Steps for Fast Ankle Sprained Recovery

“Ouch! I sprained my ankle!”—Whether it’s a sports injury or a simple misstep down the stairs, ankle sprains are one of the most common injuries. In fact, ankle sprains account for nearly 40% of all sports injuries, yet many people handle them incorrectly, leading to slow ankle sprained recovery or even recurrent sprains.

Today, Dr. He Jianhao and Therapist Pan Junjie from Fujian University of Traditional Chinese Medicine share expert tips on ankle sprained recovery—how to heal quickly and avoid long-term instability. Let’s dive in!

sprained ankle

Step 1: Immediate Treatment (The Right Way) – Remember "RICE"!

RICE method

🚫 Wrong Approaches: Rubbing the injury, applying heat, using medicated oils immediately, or forcing yourself to walk—these can worsen swelling!

✅ The Right Approach – RICE Method:

1. Rest – Stop activity immediately, avoid putting weight on the injured foot, and use crutches if needed.


2. Ice – Wrap an ice pack in a towel and apply for 15-20 minutes every hour (for the first 48 hours).


3. Compression – Wrap the ankle with an elastic bandage in a figure-eight pattern (not too tight—your toes shouldn’t turn purple or go numb!).


4. Elevation – Raise your foot above heart level to reduce swelling.

Step 2: Recovery Phase – Don't Rush Back Too Soon! 

sprained ankle recovery

Just because the pain is gone doesn’t mean you’re fully healed. Ligaments need 3-6 weeks to recover properly. Rushing back to activity too soon can lead to chronic ankle instability (aka “habitual sprains”).

✅ Recommended Recovery Plan:

 

📍 Phase 1 (Acute Phase: 0-2 weeks)
✔ Immobilization: Severe injuries may require casting for 3-4 weeks, while mild sprains benefit from ankle braces.
✔ Physiotherapy: After the acute phase, treatments like ultrasound and electrotherapy help reduce swelling and speed up healing.

📍 Phase 2 (Recovery Phase: 2-6 weeks)
✔ Range of Motion Exercises:

  • Ankle pumps (point toes up and down)
  • Side-to-side and circular movements

     

✔ Strength Training:

  • Resistance band exercises
  • Heel raises
  • Step-up exercises

     

📍 Phase 3 (Strengthening & Stability: 6 weeks onward)
✔ Balance & Proprioception Training:

  • Single-leg standing (progress to balancing on a cushion or closed eyes)
  • Half-squat exercises

     

✔ Gradual Weight-Bearing:

  • Transition from partial weight-bearing to full weight-bearing, including walking and light jogging.
sprained ankle acupuncture

🩺 Traditional Chinese Medicine (TCM) Therapies:

  • Heat therapy (after 48 hours)
  • Acupuncture & Tuina massage to promote circulation and healing
  • Herbal wraps for pain relief

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Step 3: Prevention – 5 Tips to Avoid Spraining Your Ankle Again

sprained ankle recovery

1. Warm-up properly before exercise, focusing on ankle mobility.

2. Wear the right shoes – High-top sneakers for high-impact sports like basketball.

3. Strengthen ankle muscles – Try “Alphabet Drawing” (trace A-Z with your toes) daily.

4. Improve balance – Stand on one leg while brushing your teeth, progressing to uneven surfaces.

5. Watch out for fatigue – Most sprains happen when you’re tired and not fully alert.

Step 4: Prevention – 5 Tips to Avoid Spraining Your Ankle Again

❌ Myth 1: “If I can walk, my ankle isn’t broken.”
✅ Truth: Some minor fractures allow walking—only an X-ray can confirm.

❌ Myth 2: “All ankle sprains need a cast.”
✅ Truth: Most Grade I-II sprains heal with a brace and rehab, not a cast.

❌ Myth 3: “Once you sprain your ankle, you’ll always have weak ankles.”
✅ Truth: Proper rehab can fully restore strength and stability!

Looking for an experienced TCM practitioner in Singapore?

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