While ankle sprains require patience, adopting the right recovery habits can dramatically shorten your downtime and prevent setbacks

Begin by giving your ankle complete rest

Avoid putting weight on the injured ankle as much as possible in the first few days

It allows the torn fibers to start repairing themselves under minimal stress

If walking causes discomfort, rely on crutches to offload the joint

Apply ice to the swollen area for 15 to 20 minutes every two to three hours during the first 48 hours

This helps reduce inflammation and pain

Always wrap the ice Physiotherapie in Basel Stadt a towel or cloth to avoid direct contact with the skin, which can cause frostbite

After the initial swelling goes down, you can switch to heat to help increase blood flow and relax tight muscles

Don’t skip compression—it’s a critical part of the R.I.C.E. protocol

Secure the area with an adjustable elastic bandage or therapeutic compression garment

This supports the joint and helps minimize swelling

Avoid over-tightening; circulation must remain unrestricted

Propping your ankle up on pillows helps gravity assist in reducing inflammation

Try propping it up on pillows while resting or sleeping

Begin mobility drills as soon as you can tolerate light movement

Gently rotate your ankle clockwise and counterclockwise, or spell out letters with your big toe

Gentle mobility preserves joint function without overloading healing tissues

Once stable, progress to single-leg stands using a countertop or chair for safety

Physical therapy can be very helpful, especially for moderate to severe sprains

Professional guidance ensures you progress at the right pace without risking setbacks

Don’t rush into running or jumping too soon

Resume athletics only after regaining full range, strength, and balance

Hydration and good nutrition also play a role

Consume foods rich in collagen-boosting nutrients like eggs, berries, and shellfish

Drink enough water to keep your body functioning well during healing

Pay close attention to your body’s signals

If you feel sharp pain or increased swelling during activity, stop and rest

Rushing recovery often turns a sprain into a recurring issue

The secret to quick healing? Steady effort and discipline