Ankle sprain recovery: a patient's guide to managing pain & swelling

Ankle sprains are one of the most common musculoskeletal injuries in Australia, affecting everyone from athletes on the sports field to individuals who simply misstep on an uneven pavement. They happen when the ligaments supporting the ankle are stretched or torn, often causing immediate pain, swelling, and difficulty walking.

Photo: @Drazen Zigic on Freepik

With approximately 230,000 Australians visiting a GP for ankle sprains each year¹, understanding the right steps to recovery is crucial.

The first 48-72 Hours: the PRICE principle

Effective immediate care is the first step to a better recovery. For the first two to three days after an injury, healthcare professionals often recommend the PRICE principle²:

• Protection: guard the ankle against further injury.

• Rest: avoid exercise and reduce regular daily activities.

• Ice: apply an ice pack (wrapped in a towel) for 15-20 minutes every 2-3 hours to help manage pain and swelling.

• Compression: use a bandage to help control swelling.

• Elevation: keep the ankle raised, ideally above the level of your heart.

Beyond the acute phase: managing persistent pain & oedema

After an ankle injury or surgery, it's very common for residual swelling (oedema) and pain to persist. This isn't just uncomfortable; it can hinder your recovery by causing stiffness and delaying your rehabilitation progress³. Managing this persistent oedema is a critical part of accelerating your healing journey.

The key to a full recovery: compression & controlled movement

The next phase of recovery focuses on two key elements:

1. Compression therapy: using a compression garment or brace helps to reduce swelling, manage pain, and support the body's natural venous and lymphatic flow⁴.

2. Controlled mobilisation: as soon as it's safe to do so, reintroducing gentle, controlled movement is vital to prevent stiffness and encourage proper tissue repair³.

   
   

Combining compression with movement is an effective strategy for achieving better outcomes and getting back to your daily activities with confidence.

The role of a supportive ankle brace

A functional ankle brace can be an important tool in your recovery. Its purpose is not to completely immobilise the joint, but to provide targeted external support and stability. This helps to reduce the risk of re-injury as you begin to move again.

A good brace offers compression to help manage residual swelling and improves your joint awareness (proprioception). Most importantly, it can give you the confidence you need to overcome the fear of movement and engage fully in your rehabilitation plan.

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Disclaimer: This article is for informational purposes only. If you are experiencing ankle pain or have suffered an injury, always consult with a healthcare professional, such as a GP or physiotherapist, for a correct diagnosis and a personalised management plan.

Sources:

1. NPS Medicine Wise. Ankle sprains: 10 things you should know.

2. NHS (National Health Service, UK). Sprains and strains.

3. Sports Medicine Australia. Ankle Injury Fact Sheet.

4. NICE (National Institute for Health and Care Excellence). NICE Guideline: Compression for swelling.