Ankle Sprain Recovery: What the First 72 Hours Should Look Like
Rolling your ankle is one of the most common injuries we see, whether it happens on the football pitch, on an uneven pavement or stepping off a kerb. What you do in the first few days can make a real difference to how quickly you get back to normal.
First, check whether you need to be seen urgently
Most sprains can be managed with good early care, but some ankle injuries involve a fracture. Get assessed promptly if:
You can’t take four steps straight after the injury
You have pain over the bony bumps on either side of the ankle, or at the base of the little toe side of your foot
Your foot looks deformed, or feels numb or tingly
The swelling is severe and getting worse quickly
If any of these apply, book an assessment or go to urgent care rather than waiting it out.
The first 72 hours: think PEACE
Many people still follow “RICE” (rest, ice, compression, elevation). Current guidance has moved on to a framework called PEACE & LOVE. The first half covers the early days:
P – Protect: Avoid movements that aggravate the pain for the first few days, but don’t immobilise the ankle for long.
E – Elevate: Raise the ankle above heart height as often as you comfortably can.
A – Avoid anti-inflammatories: Some evidence suggests they may interfere with tissue healing. Speak to a pharmacist or your GP before taking any medication.
C – Compress: A supportive bandage or tubular compression can help limit swelling.
E – Educate: Your body knows what it’s doing. Avoid unnecessary scans and passive treatments that promise a quick fix.
Then move on to LOVE
As the early pain settles, usually after two or three days:
L – Load: Start putting weight through the ankle again as soon as pain allows. Gentle, pain-guided movement is better than prolonged rest.
O – Optimism: Expectations matter. Most sprains recover well.
V – Vascularisation: Pain-free cardio, such as cycling or upper-body work, keeps blood flowing to the injured area.
E – Exercise: Restoring movement, strength and balance is what helps prevent the next sprain.
What most people get wrong
Resting for too long is the classic mistake. A stiff, weak ankle with poor balance is much more likely to be re-sprained. Another common one is returning to sport once it “feels fine” without rebuilding strength and balance first.
When to book an appointment
Book in with us if:
You can’t walk normally after a few days
Swelling and bruising aren’t improving after a week
The ankle feels unstable or keeps giving way
You’ve sprained the same ankle more than once
At J.L. Sports Injury Services, we’ll assess whether anything is broken, work out how severe the sprain is, and build a rehab plan so you can get back to activity with confidence. [Book online / call 07460937648]
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