The guide
This guide covers early recovery, not a deadline for returning to sport. Healing varies, and severe sprains can take months.
The first few days
- Protect the ankle with suitable support. For 2 to 3 days, stop exercise and try to avoid putting weight on the injury.
- Apply ice through a towel for up to 20 minutes every 2 to 3 hours. Use a daytime support bandage and keep the ankle raised.
- Avoid heat, alcohol and massage initially.
Building back up
When pain permits, begin gentle movement to limit stiffness. Increase activity gradually. NHS guidance says running may need avoiding for up to eight weeks; this is not a sport-return date.
When to seek help
Contact NHS 111 or an urgent treatment centre if you cannot bear weight or walk a few steps, symptoms worsen, or self-care is not helping. Do not wait a day.
General information only, not a diagnosis. Seek individual advice about recovery and returning to sport.
Source: NHS: Sprains and strains. Guidance checked on .