How to Treat a Sprained Ankle at Home

If you have a painful ankle, it’s likely that you have sprained it. Ankle sprains are the most common type of ankle injury. They are typically caused when someone twists their ankle. With the ability to heal within 14 days, it is possible to treat a sprained ankle by yourself at home. Let’s look at how:


Try to keep your sprained ankle as still as you possibly can. You should avoid moving it as much as possible for the first 2-3 days. If you have to walk, be sure to use crutches.


Place a bag of ice on your ankle for up to 20 minutes and up to 5 times a day. If you don’t have a bag of ice, wrap some ice in a towel instead. Make sure there are at least 90 minutes between each session. Ice can help to numb and reduce swelling.


To help reduce swelling and support your ankle, it needs to be compressed. Wrap a bandage around your ankle tightly. The bandage should not be so tight that blood cannot reach your ankle.


Whenever you can, be sure to elevate your ankle so that it is above your heart. Lay down on a bed or sofa and rest your ankle on some cushions or any other type of support. Do this for at least 2-3 days.

Consider Taking Painkillers

Over the counter painkillers such as ibuprofen or paracetamol can help to reduce swelling while also relieving pain. If your ankle is causing you a lot of pain, it’s worth speaking to your doctor. There is always a chance that you might have broken or fractured your ankle.

Stay Active

As soon as your ankle is feeling better you should begin to exercise it. Of course, you should not try to do too much exercise at first. Take it easy as you could make your ankle worse.

Consider having physical therapy if you need advice about exercising your ankle so you’re less likely to hurt it again. 

Have a Healthy Body Weight

A healthy body weight can reduce the likelihood of you hurting your ankle again. If you’re a healthy weight you’re also more likely to recover a little quicker than someone who is overweight. If you are overweight, consider losing weight as the additional weight could be putting a strain on your joints.

Speak to Your Doctor

If you are unable to put any weight on your ankle without being in a lot of pain, please speak to your doctor. In addition to this, if your ankle is severely bruised or swollen, you should speak to your doctor.

You should also seek medical help if you see no improvement after the first 2-3 days.

If you have sprained your ankle, there is always a chance that it will get better if you take care of it yourself. Sprained ankles can be painful but they can also heal with a bit of care. Use the above tips to help you look after your ankle.