ANKLE SPRAINS: CAUSES, SYMPTOMS, TREATMENT, & RECOVERY
What Is an Ankle Sprain?
An ankle sprain occurs when the ligaments that stabilize your ankle are stretched beyond their limit, resulting in microscopic tears or complete ruptures. Most sprains involve the ligaments on the outside of the ankle (the lateral ligament complex), but severity varies depending on the extent of damage.
According to the American Academy of Orthopedic Surgeons (AAOS), ankle sprains are one of the most common musculoskeletal injuries and can range from mild ligament stretching to complete tears.
If your pain travels higher up your leg, you may instead be dealing with a high ankle sprain.
➡️ High Ankle Sprains
Types & Grades of Ankle Sprains
Grade 1 – Mild Sprain
- Slight stretching of ligaments
- Mild tenderness
- Minimal swelling
- Little or no bruising
Grade 2 – Moderate Sprain
- Partial ligament tear
- Noticeable swelling and bruising
- Pain with walking
- Feeling of instability
Grade 3 – Severe Sprain
- Complete ligament tear
- Significant swelling/discoloration
- Difficulty bearing weight
- Ankle may feel unstable or “give out”
Common Causes of Ankle Sprains
- Landing awkwardly after a jump
- Stepping on uneven surfaces
- Sudden twisting or pivoting
- Weakness from prior injuries
- Wearing improper footwear
If your ankle rolls frequently, visit our
➡️ Ankle Instability page:
Signs & Symptoms
- Pain when bearing weight
- Swelling and bruising
- Tenderness around the joint
- Stiffness or limited motion
- Instability or looseness
Persistent stiffness or swelling may indicate early joint degeneration.
➡️ Ankle Arthritis
Diagnosis
A medical professional may perform:
- Range-of-motion testing
- Ligament stability tests
- Weight-bearing evaluation
- X-rays to rule out fractures
- MRI for severe or persistent symptoms
Treatment Options for Ankle Sprains
Rest & Protection
Avoid painful activities initially and allow the ligaments to recover.
Cold Therapy
Traditional ice melts quickly, drips water, and struggles to contour the ankle.
A cleaner, more effective option is the
➡️ Ultra CHILL cold-compression wrap
which provides targeted cooling + compression without the mess.
Compression & Elevation
Compression sleeves, wraps, or braces help control swelling. Elevating the ankle above heart level also reduces fluid buildup.
Pain Relief
Over-the-counter NSAIDs may help reduce pain and inflammation. Check with your doctor if unsure.
Rehabilitation & Preventing Re-Injury
Once swelling decreases, rehabilitation becomes essential for restoring strength and preventing future sprains. Choosing the right ankle brace during this phase can significantly improve recovery outcomes.
Which Ankle Brace Do You Need?
Ultra 360 Lace-Up Ankle Brace — Best for ≤ 3 Previous Injuries
The Ultra 360 Lace-Up ankle brace is ideal for individuals who have had three or fewer ankle injuries. It provides moderate support with moderate mobility, making it a strong choice for early rehabilitation, daily activities, and returning to lower-impact exercise.
It stabilizes the joint by compressing soft tissue and restricting excessive movement without eliminating natural motion.
Ultra Zoom Hinged Ankle Brace — Best for ≥ 4 Previous Injuries or Current Recovery
The Ultra Zoom hinged ankle brace is built for individuals who have suffered four or more ankle injuries, or anyone recovering from a moderate to severe sprain.
Its flexible hinged-cuff design delivers maximum support with maximum mobility, allowing “protected movement”—your ankle moves naturally up and down but is safeguarded against dangerous rolling or twisting motions.
This makes it the preferred option for returning to sports or high-risk activities with confidence.
When to Seek Medical Care
See a healthcare provider if:
- You cannot bear weight immediately after the injury
- Pain or swelling worsens over 24–48 hours
- You heard a “pop” at the moment of injury
- Severe bruising develops
- Symptoms last longer than 7–10 days
- You’ve had multiple sprains or chronic instability
FAQ: Ankle Sprains
How long does it take for an ankle sprain to heal?
Mild sprains may recover in 1–2 weeks, moderate sprains often take 3–6 weeks, and severe sprains can require several months. Using the appropriate ankle brace may help speed recovery and reduce reinjury risk.
Can I walk on a sprained ankle?
Walking is usually okay with mild sprains, but painful or limping gait indicates the ankle needs rest. Avoid pushing through pain.
Do I need an ankle brace?
Bracing is strongly recommended during recovery and for athletes/individuals with previous sprains.
- Ultra 360 Lace-Up ankle brace = moderate support for ≤ 3 prior injuries
- Ultra Zoom hinged ankle brace = maximum support for ≥ 4 prior injuries or a current sprain
Is it normal for swelling to last days or weeks?
Yes — swelling can persist for days or even weeks depending on severity. Compression and cold therapy (like the Ultra CHILL cold-compression wrap) help reduce it.
Should I use ice or heat?
Cold therapy is best in the first 48–72 hours. Heat should be avoided early but may be used later to relax tight muscles once swelling is down.
Do ankle braces weaken the ankle?
No. It has been proven ankle braces do not weaken the ankle or the ankle ligaments. The ankle would need to be immobilized in the “neutral position” for an extended period of time, as in a walking boot, before the muscles and tendons would atrophy.
When is surgery necessary?
Surgery is rare and typically reserved for chronic instability or severe ligament tears that do not respond to conservative treatment.
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