Tips to a Faster Sprained Ankle Recovery

Overview

A sprained ankle can be very painful and inconvenient, it can restrict your ability to move freely or do your daily chores. It causes great discomfort but it is bound to happen at some point in your life as it is one of the most common injuries that can occur to your body. You may sprain your ankle while exercising, doing any sport, or even while simply walking. So, it is important to know the proper management of sprained ankle recovery. This blog discusses the sprained ankle treatment, through different exercises and home remedies that you can try. 

5 Key Methods to Speed Up Recovery

Here are some strategies for sprained ankle treatment at home that can assist you to heal your ankle, decrease pain and prevent further injury.

R.I.C.E. Your Go to Solution

Every athlete knows this classic, age-old remedy to recover quickly from any ligament injury. Though, having very simple steps, it does wonders for your pain and discomfort. The RICE regimen includes rest, ice, compression, and elevation.

• Rest:- It is recommended to rest your ankle as much as possible for a few days after straining it. Also, avoid putting any weight on the affected foot. 
• Ice:- Apply an ice pack to the affected area continuously to relieve pain and swelling. 
• Compression:- To support the injured area, use any compression bandage to limit swelling. Ensure a snug yet not too-tight bandage to provide stability to your ankle. 
• Elevation:- Keep your affected ankle elevated above the heart to reduce the flow of blood to the injury.

Start Moving (Gently)

Once the swelling goes down, start ankle circles, toe raises, and light resistance work.
The goal isn’t to rush—just to keep blood flowing and prevent stiffness.
Slow and steady > crutches forever.

Balance and Stability Training

When it starts feeling better, balance work matters.

• Stand on one foot
  

• Use a wobble board or balance pad
  

• Try single-leg exercises with support nearby. This retrains your ankle and reduces your chance of future sprains.

Support Recovery with the Right Nutrition

Tissue healing isn’t just physical, it’s nutritional too. Your body needs raw materials to repair.

Recommended stack:

• Marine Collagen – Supports ligament and tendon repair.
  

• Omega-3 Fish Oil – Helps reduce inflammation naturally.
  

• Vitabasic Multivitamin – Covers your bases for faster tissue regeneration.

You can order all of the above from Jacked Nutrition’s website. The products are halal, DRAP-approved and authentic.

It’s not just about eating healthy; it’s about giving your body the actual building blocks it needs to recover faster.

Avoid Common Mistakes

• Don’t return to full activity too soon
  

• Don’t skip strengthening once the pain fades
  

• Don’t assume walking = healed

Your ankle might feel “okay” long before it’s actually ready. Refer to Jacked’s blog on Correct Form and Technique in Exercise to avoid making things worse when you’re back on your feet.

Others Things You Can Do

• Other steps to aid in the ankle recovery process include taking pain medications. This will help with the discomfort you feel and aid in reducing inflammation. 
• Try natural remedies like turmeric, garlic, or olive oil. Gently heat these ingredients, then apply them to your affected area and keep it bandaged for several hours. These ingredients are anti-inflammatory and promote healing. 
• Try sprained ankle exercises. Once you can put a little weight on your foot then try some exercises to strengthen your ankle. You can perform these while lying down, all you have to do is perform circles with your foot, rotating it anti-clockwise and clockwise. 
• Another exercise you can try is to move your ankle through a full range of motion and trace the letters of the alphabet with your toes. 

Nutrition Tips for Faster Tissue Healing

Aside from supplements, don’t forget these:

• Eat more protein (especially collagen-rich sources like bone broth or eggs)
  

• Stay hydrated
  

• Add Vitamin C (needed for collagen synthesis)

Click here to order BEST MULTIVITAMIN FOR MEN & WOMEN - VITAMITIC

Food is part of recovery. Don’t treat it like an afterthought.

Getting Back on Track

Sprained ankle recovery time can vary on how severe the injury is or how the person managed it. In general, it takes a minimum of 1 week to 3 weeks so that the torn ligaments can properly recover. A few people want a quick recovery and want to know how to heal a sprained ankle overnight. That is highly unlikely, the injury will take its recovery time and these above-mentioned steps can aid the healing process.

Therefore, it is essential to try these above methods for at least 3 weeks. More severe injuries can take up to a month to recover fully. Also, if the pain does not stop with these remedies then you should visit a doctor or get an X-ray.

When to See Your Doctor

If your ankle is severely swollen, bruised, can’t bear weight, or still hurts after a few days then get it checked. A mild sprain will usually improve on its own, but a torn ligament or fracture needs more than just rest and ice. Don’t guess. If in doubt, rule it out.

Final Thoughts

Ankle sprains suck, but they don’t have to drag on forever. Support the injury, move with intention, and fuel your body like healing is your new training goal. Be consistent, not aggressive. A few smart choices now can save you months of setbacks later.

FAQs

How long does a sprained ankle take to heal?

Mild sprains may heal in 1–2 weeks. Moderate to severe ones can take up to 6 weeks or longer. Full recovery depends on rest, rehab, and not rushing back too soon.

Can I walk on a sprained ankle?

If it’s mild and doesn’t hurt to bear weight, yes but gently. Otherwise, rest it. Walking too early without support can make the injury worse.

Should I wrap my ankle all day?

Wrap it during the day for support, but loosen or remove it at night to allow circulation. Too much compression for too long can actually slow healing.