This site uses cookies. By continuing to browse the site you are agreeing to our use of cookies.
Programs / Ankle sprain

How to treat an ankle sprain


On this page, you will find information about the causes of an ankle sprain, the symptoms associated with an ankle sprain and what you can do to treat ankle sprains.

Start treating your ankle sprain right now!

What is a sprained ankle?

A sprained ankle is a very common injury that can occur both at work, in sports, and in everyday activities. Ligaments on the outside and inside of the ankle help prevent the joint from getting out of position. A sprain occurs when a ligament is stretched and breaks, which then results in reduced stability in the ankle joint.


An ankle sprain is caused by damage to the ligaments, which typically occurs as the result of twisting the ankle. This can happen, for example, when you accidently step in a hole or landing badly after jumping. Persons with poor balance tend to get sprains more easily.


Typically, the pain will be immediately experienced in the injured joint and the surrounding muscles. Additionally, bleeding and swelling will often occur across the injured ligament.


Limiting the swelling

You can attempt to limit the swelling by adhering to the RICE principle. RICE stands for: - Rest - Ice (cool your injury) - Compression (put an elastic band around your ankle) - Elevation (keep your foot above your heart)


It is important to begin active mobility exercises straight after suffering the injury. Later, it becomes important to rehabilitate the diminished balance by using exercises to train the stabilizing muscles. Neglecting to perform these exercises will increase the likelihood of prolonged discomfort and an unstable ankle plagued by sprains that will increase in frequency.

Start your training today

Start your rehabilitation immediately. Injurymap offers you a complete treatment course that gradually guides you through the different stages of your rehabilitation process and ensures that you do not aggravate your injury. This reduces the risk of getting a permanent, unstable ankle and repeating sprains.

Examples of good exercises against Ankle sprain:

Your browser doesn't support HTML5 video.

Sit on a chair. Lift one leg slightly up in the air. Slowly rotate the foot so that the sole of the foot rotates outwards. then rotate the foot to make the sole of your foot point inwards. Be sure to rotate as far as possible. Repeat the movement 10 times in each direction with each foot.

Your browser doesn't support HTML5 video.

Stand with both legs on a balance pad, balance board or a hard sofa pad. keep your knees slightly bent. Hold your balance and see if you can move your weight back and forth from left to right. Keep the balance for approximately 1 min.

Your browser doesn't support HTML5 video.

Stand up with your feet on a straight line with the sick foot in front. Your toes should point straight ahead. Slowly move your knee past the toes so that your ankle and knee bends. Move the knees forward as far as possible, so that the ankle is bent to a maximum. You should feel it tightening in the back and front of the ankle, but it should not hurt. Keep a relatively slow pace. Perform 10 repetitions.

Injurymap divides your rehabilitation plan into 3 phases

Phase 1

The exercises in phase 1 will pay special attention to your ankle injury. It is important to...
Read more

Phase 2

The exercises in Phase 2 will help you strengthen your balance and stability around your ankle....
Read more

Phase 3

The exercises in phase 3 will help you get back to normal function by training your ankle's...
Read more

Info about rehabilitation and pain

Why exercising helps reduce your pain

The human body is built for movement. If you do not use your body, you weaken it, which...
Read more

How to exercise when you are in pain

Exercise treatment has been shown to be very effective for long-term recovery and pain...
Read more

The structure of your exercise plan

When we structure your training plan, the damage sustained to your tissue is taken into account,...
Read more

Why it hurts

Pain in the musculoskeletal system (muscles, tendons, joints) may be due to many things, but the...
Read more

Injurymap explained in one minute