Ankle Sprain Treatment: Complete Guide to Treating a Rolled Ankle

An ankle sprain occurs when ligaments around the ankle stretch or tear, usually from a rolled ankle injury. This differs from a strain, which affects muscles or tendons, and a fracture, which involves broken bones.

Signs of a sprain include pain, swelling, bruising, and difficulty bearing weight.

Grade 1 (Mild)

Slight ligament stretching, mild pain, minimal swelling.

Grade 2 (Moderate)

Partial tear, noticeable swelling, bruising, and limited movement.

Grade 3 (Severe)

Complete ligament tear, severe pain, instability, and inability to walk.

For proper ankle sprain and treatment, early rest, ice, compression, and elevation are essential.

• Sports activities (basketball, football, running)
• Uneven surfaces and terrain
• Improper footwear
• Previous ankle injuries
• Muscle weakness or imbalance

You can follow and apply the RICER protocol (Rest, Ice, Compression, Elevation, Referral) for initial pain relief and to prevent any further damage.

• Rest
  Rest reduces further damage. It is important to avoid as much movement as possible and not put any weight on the injured part of the body to limit further injury.
• Ice
  Apply a cold pack, such as a hot/cold pack to the injury for 20 minutes every 2 hours.  Ice cools the tissue and can reduce pain, swelling and bleeding. Place the cold pack wrapped in a towel onto the injured area. Do not apply ice or cold packs directly to the skin. Extra care must be taken with people sensitive to cold (such as children) or with circulatory problems.
• Compression
  Apply a compression bandage, Compression can help to reduce bleeding and swelling. To apply the compression bandage, on clean and dry skin, overlap the bandage by a half to two thirds in a spiral bandaging technique formation. When bandaging around a joint (i.e. knee or ankle) use a figure 8 bandaging technique. To assist in securing the bandage, at the end of the technique do not apply any stretch/pressure on the last 10cm of application. Check that the bandage is not too tight.
• Elevation
  Elevate the injured area to stop bleeding and swelling. You may want to place the injured area on a pillow for comfort and support.
• Referral
  Refer the injured person to a qualified professional such as a doctor or physiotherapist for precise diagnosis, ongoing care and treatment. A full recovery is then more likely.

When home care isn’t enough, professional help ensures proper recovery. Wondering “how can you treat a sprained ankle?” Here are options for effective ankle sprain and treatment:

Physiotherapy

Guided exercises restore strength, flexibility, and stability, reducing future injury risk.

Medicines

Anti-inflammatory drugs or pain relievers help manage swelling and discomfort.

Surgery

Reserved for severe ligament tears or chronic instability, ensuring long-term joint health.

Strapping your ankle with adhesive tape is crucial for the prevention of ankle injuries.

You can also use strapping tape to help you recover from an ankle sprain and help prevent further injury, like when you land awkwardly during sport or running. So, it’s not surprising that elite athletes, professionals and informed players routinely tape their ankles prior to playing or training to help reduce the chance of injury.

Follow this simple taping method to prevent an ankle injury:

1. Using, Elastoplast Sport Rigid Strapping Tape 38mm, attach anchors (A) first and then 3 stirrup straps (B)
2. Apply two figure-six’s around the foot, starting from the inside to the outside, returning to the inside after crossing the front of the foot (C)
3. Apply a half-heel lock to provide further support to the rear ankle area. Begin on the inside of the lower leg (D) and move down and across the outside of the ankle towards the front of the heel. Pass the tape under the foot and across the inside of the heel at a 45 degree angle (E). Pass the tape back to the outside of the ankle to finish on the inside of the lower leg where you started.
4. Overwrap the tape with Elastoplast Cohesive Compression Bandage to provide mild compression and to further secure the taped area. Using the figure-8 formation and a spiral, completely cover the rigid tape.

It depends on the sprain grade:

• Grade 1 (Mild) – 1–3 weeks; minor ligament stretch.
• Grade 2 (Moderate) – 3–6 weeks; partial tear and swelling.
• Grade 3 (Severe) – 8–12 weeks or more; complete tear, often requiring rehab or surgery.

Healing time varies by age, overall health, and adherence to treatment. Seek professional help if pain is severe or mobility doesn’t improve.

Rehabilitation is essential for full recovery after a sprain. Beyond rest and ice, progressive exercises help restore strength and stability. Here’s a simple program for ankle sprain and treatment:

Phase 1: Early Recovery

• Gentle range of motion exercises
• Alphabet exercises (trace letters with your foot)

Phase 2: Strengthening

• Resistance band exercises for ankle flexion and extension
• Calf raises to build lower leg strength

Phase 3: Return to Activity

• Balance training on a wobble board
• Sport-specific drills for agility and coordination

If symptoms persist, seek advice from a physician or medical professional. A qualified physician may take an ankle X-ray to see if any bones are broken and advise the right treatment plan.

If you’ve had a rolled ankle, most cases heal with rest and home care. However, seek professional help if you notice:

• Unable to bear weight after 24–48 hours
• Severe pain that doesn’t improve
• Signs of infection (redness, warmth, fever)
• Numbness or tingling in the foot or toes
• Visible deformity or misalignment
• No improvement after one week

Prompt care ensures proper diagnosis and the best treatment for rolled ankle sprain, preventing long-term complications.

Strapping your ankle with adhesive tape is an effective way to reduce the risk of a rolled ankle injury. Elite athletes and informed players use this technique regularly, but prevention goes beyond taping. Here are additional tips:

• Proper Warm-Up and Cool-Down Routines
  Prepare muscles and joints before activity and stretch afterward to maintain flexibility.
• Strengthening Exercises for Ankle Stability
  Include calf raises, resistance band work, and single-leg balance drills.
• Choosing Appropriate Footwear
  Wear shoes that provide good ankle support and fit your sport’s demands.
• Using Ankle Supports During High-Risk Activities
  Combine taping with braces for extra protection during intense play. Like our Comfort Ankle Support.
• Balance and Proprioception Training
  Practice exercises like wobble board drills to improve coordination and prevent missteps.

It’s important to find the best support to treat and prevent a rolled ankle or sprain to give yourself the best chance of a successful recovery. This may include Elastoplast’s:

• Rigid Strapping Tape: For acute injuries requiring maximum support
• Kinesiology Tape: For ongoing support during activity
• Ankle Supports: For support and protection from further injury
• Compression Bandages: For swelling management