A twisted ankle, or ankle sprain, occurs when ligaments stretch or tear due to sudden twisting or rolling. Immediate care reduces swelling and speeds recovery.
Follow the RICE method: Rest, Ice, Compression, and Elevation. Rest the ankle immediately to prevent further injury. Apply ice for 15-20 minutes every hour for the first 24 hours to reduce swelling. Wrap the ankle with an elastic bandage for compression, and improve it above heart level to decrease blood flow to the area.
See a doctor if the ankle is severely swollen, deformed, or you cannot bear weight on it. Other signs include intense pain, bruising, or instability. A healthcare professional may recommend imaging tests to rule out fractures or severe ligament damage.
Many people assume heat will help immediately, but heat increases blood flow and swelling. Avoid walking on the injured ankle, as this can worsen the sprain. Do not ignore persistent pain or swelling, as this could indicate a more serious injury.
Mild sprains recover within days to weeks, while severe ones may take months. Gentle exercises like ankle circles and toe-pointing stretches improve mobility. Strengthening exercises, such as calf raises, help prevent future injuries.