Ankle injuries are incredibly common. Whether you’ve rolled your ankle during a run, stepped off a curb the wrong way, or twisted it playing sport, that sharp pain and sudden swelling can really throw you off. People will often ask “How long will this take to heal?” and “When can I get back to normal?”
The truth is, while every injury is a little different, most ankle injuries follow a fairly predictable path when it comes to recovery. In this blog, we’ll discuss each stage of ankle rehabilitation – what to expect, what you should (and shouldn’t) be doing, and how to help your body heal in the best way possible.
Stage 1: The Acute Phase – Calming the Storm (First 1 to 3 Days)
Right after an ankle injury, your body reacts fast – swelling, bruising, and pain often kick in within the first few hours. This is your body’s way of protecting the injured area, but it can be uncomfortable and even alarming if you’re not expecting it. During this early phase, the focus is all about reducing swelling and protecting the ankle.
The best thing you can do is rest the foot and avoid walking on it too much, especially if it’s painful. Using ice for 15 to 20 minutes every couple of hours can really help calm things down. Keeping your foot elevated above the level of your heart (like propped up on some cushions while you’re lying down) can also help with swelling. Compression, like a bandage or ankle brace, offers gentle support and helps control the swelling too.
If the pain is significant, it’s usually okay to take over-the-counter medication, but always check with a healthcare provider if you’re unsure. However, try to avoid taking anti-inflammatories within the first 48 hours, as this can affect healing. For more serious injuries – like a suspected fracture or a complete ligament tear – it’s important to get medical advice quickly. An assessment from a physiotherapist can be particularly useful at this stage, to gauge whether further investigation may be necessary.
Stage 2: The Subacute Phase – Getting Things Moving Again (Days 4 to 14)
As the swelling begins to ease and the pain settles down, it’s time to slowly start reintroducing gentle movement. This part of rehab is really important – if the ankle stays stiff for too long, it can take much longer to recover your full range of movement.
We usually start with simple, gentle movements like tracing circles with your foot or pretending to write the alphabet in the air with your toes. These small motions help prevent stiffness and keep the joint mobile. At this point, most people can start putting a little weight on the ankle again, though it’s important to go at your own pace. If walking still feels painful or unsteady, wearing a supportive ankle brace or using a walking aid for a few more days can be helpful.
Stretching some of the muscles in your lower leg – particularly your calf – can also help ease tension around the ankle. The key here is to move, but move gently. A little discomfort is okay, but if anything causes sharp pain or increased swelling, it’s a sign to ease off.
Stage 3: Strengthening Phase – Rebuilding Support (Weeks 2 to 6)
Once you’re moving around more comfortably, the next step is to build strength and stability back into the ankle. This part of rehab helps reduce the risk of reinjury and helps you feel more confident putting weight on your foot.
At this stage, we introduce simple strengthening exercises. For example, using a resistance band to gently push and pull your foot in different directions helps strengthen the small muscles around the ankle. You might also try heel raises or exercises that involve picking up objects with your toes. These movements may seem simple, but they play a big role in getting the foot and ankle muscles firing again.
Balance work becomes really important now too. After an injury, your body’s sense of balance (known as proprioception) can be a bit off. Practicing standing on one foot, or using a cushion or wobble board, can help retrain the body to respond properly when your foot lands on uneven ground.
If you’re walking with a limp, we’ll work on correcting that and helping you walk normally again. Everyone progresses at their own pace, but most people notice big improvements during this stage.
Stage 4: Advanced Rehab – Getting Back to Real Life (Weeks 6 to 12 and Beyond)
By now, you should be feeling much stronger, with far less pain and a lot more confidence in your ankle. This is when we start pushing things a little further, especially if you’re someone who wants to return to sport or higher levels of physical activity.
This phase is all about preparing your ankle for the kinds of movements it will need to handle in everyday life – or on the sports field. That means jumping, hopping, quick turns, and more challenging balance work. If you play a sport, we’ll gradually reintroduce drills and movements specific to that sport, like sprinting, cutting, or pivoting.
Even if you’re not an athlete, doing exercises that involve quick changes of direction or more dynamic movements will help prepare your ankle for the unexpected, like stepping off a curb or walking on uneven ground. This stage also helps rebuild your confidence, which is something that often gets overlooked. It’s completely normal to feel a little nervous after an injury, and part of our job is helping you trust your ankle again.
Stage 5: Full Return to Activity – Back to Doing What You Love
Once your ankle feels strong, stable, and pain-free, and you’ve regained your normal movement, you’re ready for a full return to daily life or sport. For some people, this might mean getting back on the football pitch, and for others, it might just be walking the dog or chasing after the kids without worrying about reinjury.
Before giving you the green light, we always make sure your balance, strength, and movement patterns are solid. If there’s any hesitation, we keep working on those areas a little longer. Some people choose to wear an ankle brace or tape the ankle for extra support when they first go back to sport or high-impact activity – that’s totally fine and can offer a nice bit of reassurance.
Ankle injuries can sometimes feel like they take forever to heal, especially if you’re active or rely on your feet for work. But with the right rehab and a bit of patience, most people make a full recovery. The most important thing is to listen to your body, progress gradually, and seek help from a physiotherapist if you’re unsure about anything.
If you’re dealing with an ankle injury right now, or you’ve had a few injuries in the past and want to help prevent them in the future, feel free to reach out. A tailored rehab plan can really make all the difference – not just in healing, but in helping you move with confidence again.