What to Do Immediately After Spraining Your Ankle

It doesn’t take much to sprain your ankle. An uneven pavement or a simple misstep, and that sharp pain makes you stop. It’s one of the most common injuries runners encounter, and everyone has their own way of dealing with it. The problem is, how you respond in the first few hours can make a big difference to recovery time. So, whether you’re preparing for a race or training regularly, knowing the right steps to take immediately after a sprain can help you to get back on your feet more quickly. These are the top tips from our physiotherapy clinic.

Tips to Improve Recovery After Spraining Your Ankle

Stop activity immediately

The moment you feel a sharp pain or instability in your ankle, stop exercising straight away. If you continue to put weight on a sprained ankle, you will probably worsen the damage, straining the ligament and increasing swelling.

It’s a really common myth that you should just “run it off". And it’s understandable that you might want to try, especially during an event. But the more pressure you put on a sprain, the greater the injury is likely to be. Resting immediately helps protect the ankle, aiding faster recovery. So, unless you’re in the middle of nowhere, sit down and avoid putting weight on the injured foot.

Use the PEACE & LOVE method

When treating an ankle sprain, the modern approach goes beyond just resting and icing. The PEACE & LOVE method guides you through both the immediate aftermath and the rehabilitation process for the best possible recovery.

PEACE:

• Protection: Avoid activities that cause pain or aggravate the injury. Give your ankle a break from heavy strain.

• Elevation: Raise your ankle above heart level as often as possible. This helps reduce fluid buildup and minimises swelling.

• Avoid Anti-inflammatories: Skip the ibuprofen in these early days. Natural inflammation is actually necessary because it supports your body's healing process.

• Compression: Apply an elastic bandage or taping to help control the swelling and provide mild support for the joint.

• Education: Trust your body's ability to heal and avoid unnecessary passive treatments. Understanding your injury is the first step to active recovery.

LOVE:

• Load: Let pain be your guide and gradually introduce weight-bearing back into your routine.

• Optimism: Stay positive! Psychological factors and a good mindset play a surprisingly big role in how well and how quickly you recover.

• Vascularisation: Engage in gentle, pain-free aerobic activities (like cycling or swimming) to boost blood flow to the area and promote tissue repair.

• Exercise: Begin a rehabilitation routine focusing on restoring your range of motion (ROM), rebuilding strength, and improving your balance (proprioception) to prevent future sprains.

Assess the severity

Not all ankle sprains are the same. Some involve mild stretching of the ligaments, while others may include partial or complete tears. The latter can require more intensive treatment. So, look for:

• Severe swelling or bruising

• Inability to put weight on the ankle

• A feeling of instability when standing

• Persistent pain after the first 24 hours

If any of these symptoms occur, it’s important to seek professional assessment at a physiotherapy clinic as soon as possible. A qualified sports physio in London can evaluate the injury, rule out fractures, and guide the correct recovery plan.

Avoid common early mistakes

Many athletes unintentionally delay recovery by making a few common mistakes after an ankle sprain.

• Applying heat too early. Heat can increase swelling during the first couple of days.

• Returning to running too quickly. If the ligaments haven’t stabilised, you’re just going to do more damage.

• Skipping rehabilitation. Even mild sprains can lead to chronic ankle instability if the surrounding muscles are not properly strengthened.

Working with a running physio in London can help you rebuild stability, mobility, and confidence before returning to training.

Begin gentle rehabilitation

Once the swelling begins to settle, gentle movement is important for restoring range of motion. This is where simple exercises can help. Try ankle circles, light stretching, and controlled mobility work to help prevent stiffness. Then you can move on to strength and balance exercises before you even think about starting running again.

For serious runners and long-distance runners, marathon sports massage can also help.  

When to return to running

Don’t just jump straight back in. Once the pain and swelling have receded, you can begin taking short walks. If that feels comfortable, you can progress to light jogging, increasing the length and intensity of your runs as your body allows. But make sure that you listen to those warnings, and any pain increase is a sign for you to take things back a notch.

If you’re unsure, a physiotherapist can assess your ankle strength, balance, and running mechanics to make sure you’re ready and not going to injure yourself further.

An ankle sprain is a fairly minor injury. But if you don’t take proper care of it, the damage can be lasting. So, give your body a chance to heal. And if in doubt, book an appointment at your local physiotherapy clinic.

Are you looking for a sports physio in London? Get in touch with Ultra Sports Clinic.