Sprained Ankle? Do This in the First 72 Hours to Recover Faster

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Sprained Ankle? What to Do in the First 72 Hours

An ankle sprain is often treated like a “minor” injury. It shouldn’t be. A sprained ankle never gets the respect it deserves.

Your ankle is a high-performance joint complex that supports balance, force transfer, change of direction, and running efficiency. If it is poorly managed early, you increase your risk of:

  • prolonged pain and swelling

  • repeat ankle sprains

  • long term ankle stiffness that affects your squat and walk/run ability

  • compensatory injuries elsewhere (knee, hip, back)

If you’ve just rolled your ankle, here is a practical first-72-hours plan.

First 48–72 Hours: Follow P.R.I.C.E.M.

  • Protection

  • Rest

  • Ice

  • Compression

  • Elevation

  • Movement (early, safe)

1) Protection

Use a brace or tape to:

  • allow gentle up/down ankle motion

  • limit side-to-side stress on injured ligaments

In the first few days, healing tissue is fragile. Avoid testing it by repeatedly twisting the ankle “to check.”

You can come in and see us early to get it taped and protected.

2) Rest

For the first 2–3 days:

  • avoid prolonged standing/walking

  • reduce unnecessary activity

  • protect the ankle from extra load

Short-term rest helps settle symptoms early.

After this time it is really important to begin rehab to help align and strengthen the new tissue.

3) Compression

Compression is one of the most useful early strategies for swelling control. I can really tell that someone is going to do well if they have compressed the area well.

Use:

  • elastic bandage

  • tubigrip/compression sleeve

Tips:

  • wear during the day, especially when upright or at a desk

  • remove for sleep (this is important)

  • avoid wrapping too tightly

Less swelling usually means earlier progress in rehab.

5) Elevation

For elevation to work, the ankle must be above heart level.

Best setup:

  • lie flat on your back

  • ankle supported on pillows above heart height

Foot on a chair while seated is usually not enough for effective drainage.

6) Movement (Early and Gentle)

Early controlled motion helps prevent stiffness.

Start with:

  • ankle alphabet (draw letters with your foot, not whole leg)

  • gentle pain-limited range of motion

Avoid aggressive stretching or painful loading in the acute phase.

Pain Relief: What to Avoid Early

In the immediate post-injury phase, be careful with medication choices. Voltaren and neurofen actually delay scar tissue formation so don’t use them.

Common guidance in early acute soft-tissue injury:

  • avoid unnecessary anti-inflammatories early unless medically advised

  • avoid aspirin-based options that may increase bleeding risk

  • avoid alcohol early (can increase swelling)

If needed and appropriate for you, simple analgesia (e.g., paracetamol) may help.
If you have medical conditions, take regular medications, or are unsure, check with your GP/pharmacist first.

Red Flags: When to Get an X-Ray or Urgent Assessment

Seek medical review promptly if:

  • you cannot take weight through the foot

  • pain is severe and not improving

  • swelling/bruising is significant

  • there is tenderness over bone

  • symptoms are worsening

You may need imaging to rule out fracture.

Final Takeaway

Respect the ankle sprain early and you’ll usually recover faster and better.

In the first 72 hours:

  • protect the ligaments

  • control swelling aggressively

  • begin gentle movement

  • then transition into structured rehab

If you want a clear plan for return to running or sport, see us at Beyond Balance Physio Parnell and we can assess your ankle and guide each stage of recovery safely. You can book HERE