Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
The early stage
Soon after a sprain, the priority is to settle pain and swelling and protect the ankle while early healing happens, with gentle movement as comfort allows. A significant sprain, with a lot of swelling, bruising, or inability to put weight through the foot, should be assessed to rule out a fracture or more serious injury before you push on.
Rebuilding strength and balance
As things settle, gradually restoring movement, strength and especially balance is the key to a full recovery. Balance work matters because a sprain can affect the ankle sense of position, leaving it prone to giving way. Returning to sport should be gradual and based on regaining confidence and control, not just on the swelling going down.
Where massage fits
Once the acute stage has passed, massage around the lower leg and foot can ease the tightness that often develops while you favour the ankle, supporting comfort as you rebuild. It works alongside the strengthening and balance work, not instead of it. We avoid working on a fresh, swollen sprain and will suggest assessment if the injury seems significant.
Key takeaways
- Most ankle sprains settle with sensible management
- Rebuilding strength and balance prevents repeats
- Return to sport based on control, not just swelling
- Get significant sprains assessed to rule out fracture
Frequently asked questions
Why do I keep spraining the same ankle?
Often because strength and balance were not fully rebuilt after the first sprain, leaving the ankle prone to giving way. Proper rehabilitation reduces repeat sprains.
When should an ankle sprain be assessed?
If there is a lot of swelling or bruising, you cannot put weight through it, or pain is severe, get it assessed to rule out a fracture before self-managing.