Creator: 365 Physiotherapy
Published: 2026-10-10

What Is a Sprained Ankle?

A sprained ankle happens when the ligaments that support the joint are stretched or torn, usually after rolling your foot inwards. It is one of the most common injuries we treat at 365 Physiotherapy in Santry and Swords. It can happen on a pitch, on a wet Dublin pavement, on a hill walk, or simply stepping off a kerb.

Many people think a sprain is "just a twisted ankle" and ignore it. But an ankle that is not properly rehabilitated is more likely to give way again, so it is worth getting it right the first time.

Common Signs of a Sprained Ankle

Pain on the outside of the ankle, often worse when you put weight on it

Swelling, and sometimes bruising, around the ankle or foot

Stiffness and difficulty moving the ankle

A feeling that the ankle is wobbly or unstable

Pain when you try to walk, run or change direction

First, Check for Warning Signs of a Broken Bone

A bad twist can break a bone as well as sprain the ligaments, and you cannot reliably tell the difference at home. The signs below help you decide whether to get checked, but they cannot rule out a fracture. If you are worried, get it assessed.

Go to an emergency department straight away (call 999 or 112 if you cannot get there safely) if:

The ankle or foot looks deformed. Do not try to straighten it yourself

Your foot is cold, pale or blue, or you have new numbness or tingling

Get urgent assessment the same day, at an emergency department or injury unit, if:

You cannot take four steps straight after the injury

You have significant tenderness when you press directly on the bones of the ankle or the middle of the foot, even if you can limp a few steps

The pain is severe

A doctor can decide whether you need an X-ray. Not every sprain needs an emergency visit, but if you are unsure, contact your GP the same day or go to urgent care rather than guessing.

What to Do in the First 48 Hours

If a clinician has told you it is not broken, or you have none of the warning signs above and are not worried, the aim is to manage pain and swelling while gradually getting comfortable movement back. If you have warning signs and have not been assessed, get medical advice before starting the steps below.

Protect it — avoid the activity that caused the injury and anything that gives you sharp pain

Start gentle movement — move your foot up and down and in small circles as comfort allows. Gentle movement usually helps recovery more than complete rest

Put weight through it gradually — if you can do so safely, walk short distances as comfort allows. If walking is very painful or you cannot bear weight, get it checked instead of forcing yourself

Support it — a light elastic bandage or ankle support can help. It should never be tight. Take it off if your toes tingle, go numb or change colour

Raise it — when resting, put your foot above the level of your heart to help the swelling settle

Use ice for pain relief if it helps — wrap ice in a cloth for 10 to 15 minutes at a time and stop if your skin becomes numb or irritated. Never put ice directly on the skin

Avoid heat, hot baths, alcohol and massage over the sore area in the first 2 to 3 days, as these can increase swelling

If you need pain relief, ask your pharmacist or GP what is suitable for you.

When to See a Physiotherapist

Many mild sprains settle on their own, but do not wait too long if things are not improving. See a physiotherapist if:

The pain or swelling is not clearly improving after about a week

You are still limping or cannot walk normally

The ankle feels weak, wobbly or keeps giving way

You have sprained the same ankle before

You want to get back to sport, running or work and are not sure when it is safe

If your pain is severe, you struggle to walk, or you think a bone may be broken, get it assessed sooner. Do not wait a week.

How Physiotherapy Helps

At 365 Physiotherapy, our chartered physiotherapists look at the whole picture, not just the swelling. Ankle sprain physiotherapy at our Santry and Swords clinics in Dublin centres on progressive exercise, and your treatment plan may include:

A thorough assessment of the ligaments, joint movement, strength, balance and the way you walk. If we think you need an X-ray or a doctor's review, we will tell you

Progressive exercises to restore movement and strength in the ankle, foot and calf. This is the core of recovery

Balance and control training, which is one of the most important parts of preventing another sprain

Hands-on treatment for stiff joints and tight muscles, as one part of the plan

Advice on supports, taping and footwear

A step-by-step return to walking, running or sport, so you build up safely

How Long Does a Sprained Ankle Take to Heal?

Every ankle is different, so these are only estimates. Mild sprains often improve substantially within 2 to 4 weeks. More severe injuries may take 6 to 12 weeks or longer.

Returning to running or contact sport usually takes longer than returning to normal walking. You should be able to walk comfortably, and have good strength, balance and sport-specific function, before going back to full training. We will give you a realistic timeframe after your assessment.

Why Does My Ankle Keep Going Over?

If your ankle gives way again and again, the ligaments may have healed loose, or your balance and muscle control may not have fully recovered. This is common after a sprain that was never rehabilitated. The good news is that targeted strength and balance work can make a real difference.

Tips to Help Prevent Another Sprain

Finish your rehabilitation — do not stop when the pain stops

Practise balance exercises — for example standing on one leg, building up from 30 seconds

Wear suitable footwear for the surface and the sport

Warm up properly before running or playing sport

Build up gradually when returning to training, especially on uneven ground, trails and wet pitches

Frequently Asked Questions

Should I walk on a sprained ankle?

If walking is only mildly painful, gentle walking is usually fine and helps recovery. If you cannot put weight on it or take four steps, get it checked urgently.

Do I need a GP referral to see a physiotherapist?

No. You can book directly with us.

Can I get an appointment on the same day?

Same-day appointments are often available. Call or book online and we will do our best.

Book Your Appointment

We treat ankle and sports injuries at both our Santry (Dublin 9) and Swords (Applewood Close) clinics, and through home visits across North Dublin. Evening and weekend appointments available. No GP referral needed.

📞 +353 83 098 5073

☎️ +353 1 513 0603

📧 contact@365physiotherapy.ie

Learn more about our Ankle & Foot Pain & Post Ankle & Foot Replacement service.

Sprained Ankle: What to Do First and When to See a Physio