How to Make a Rolled Ankle Heal Faster

How to Make a Rolled Ankle Heal Faster

A rolled ankle, also known as an ankle sprain, is a common injury that can occur during physical activities or even by simply stepping on an uneven surface. It happens when the ligaments that support the ankle are stretched or torn, resulting in pain, swelling, and difficulty with movement. While a rolled ankle can be a nuisance, there are several steps you can take to speed up the healing process and get back on your feet.

1. Rest: The first and most crucial step in healing a rolled ankle is to rest and avoid putting weight on the injured foot. This will prevent further damage and give the ligaments time to heal.

2. Ice: Applying ice to the affected area can help reduce swelling and relieve pain. Use an ice pack or wrap ice cubes in a thin towel and apply it to the ankle for 15-20 minutes every 2-3 hours.

3. Compression: Wrapping the ankle with an elastic bandage or compression wrap can help reduce swelling and provide support. Make sure not to wrap it too tightly, as it may restrict blood flow.

4. Elevation: Elevating the injured foot above heart level can help reduce swelling by allowing fluids to drain away from the area. Prop your foot up on pillows or use a recliner to keep it elevated.

5. Nonsteroidal anti-inflammatory drugs (NSAIDs): Over-the-counter pain relievers like ibuprofen or naproxen can help reduce pain and inflammation. Always follow the recommended dosage and consult with a healthcare professional if you have any concerns.

6. Gentle exercises: Once the initial pain and swelling have subsided, you can start doing gentle exercises to regain strength and flexibility in your ankle. Range-of-motion exercises and stretches prescribed by a physical therapist can help speed up the healing process.

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7. Supportive shoes: Wearing shoes that provide proper support and stability can prevent further injury and aid in the healing process. Opt for shoes with a firm sole and good ankle support.

8. Avoid high-impact activities: Avoid activities that put excessive stress on the ankle, such as running or jumping, until it has fully healed. Engaging in low-impact activities like swimming or cycling can help maintain fitness levels without causing further damage.

9. Physical therapy: If the injury is severe or recurrent, consulting with a physical therapist can be beneficial. They can provide specialized exercises, techniques, and guidance to aid in the healing process and prevent future injuries.

10. Gradual return to activity: Slowly reintroduce activities that involve the ankle once it has healed completely. Start with low-intensity exercises and gradually increase the intensity and duration over time.

11. Listen to your body: Pay attention to any discomfort or pain during activities. If you experience any pain or swelling, take it as a sign to rest and allow your ankle more time to heal.


1. How long does it take for a rolled ankle to heal?
The timeline for healing varies depending on the severity of the injury. Mild sprains can take 1-3 weeks to heal, while more severe sprains may take 6-8 weeks or longer.

2. When should I see a doctor?
It is recommended to see a doctor if you experience severe pain, inability to bear weight, significant swelling, or if the symptoms do not improve within a few days.

3. Can I walk on a rolled ankle?
Walking on a rolled ankle should be avoided initially. Rest and allow the ankle to heal before gradually reintroducing weight-bearing activities.

4. Should I apply heat to a rolled ankle?
Heat is not recommended in the initial stages of injury as it can increase swelling. Ice is more effective in reducing pain and inflammation.

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5. Can I wrap my ankle too tightly?
Yes, wrapping an ankle too tightly can restrict blood flow. Ensure the wrap is snug but not overly tight.

6. Can a rolled ankle heal on its own?
Mild sprains can often heal on their own with proper care and rest. However, more severe sprains may require medical intervention.

7. Can I wear high heels while recovering from a rolled ankle?
It is best to avoid wearing high heels or any footwear that puts pressure on the injured ankle until it has fully healed.

8. Should I use crutches for a rolled ankle?
Crutches may be necessary if you are unable to bear weight on the injured foot. Consult with a healthcare professional to determine if crutches are required.

9. Can I massage a rolled ankle?
Massaging the rolled ankle gently after the initial acute phase can help improve blood flow and aid in the healing process. However, avoid applying direct pressure to the injured area.

10. Can I prevent future ankle sprains?
Strengthening the muscles surrounding the ankle, wearing supportive shoes, and practicing proper balance and technique can help reduce the risk of future sprains.

11. Can I continue exercising with a rolled ankle?
It is best to avoid exercising until the ankle has healed. However, low-impact activities that do not stress the ankle can be considered after consulting with a healthcare professional.

In conclusion, a rolled ankle can be a bothersome injury, but with proper care and attention, the healing process can be accelerated. Rest, ice, compression, elevation, and gentle exercises are key to a speedy recovery. If the symptoms persist or worsen, seeking medical advice is recommended. Remember, patience is crucial, and listening to your body’s signals will prevent any setbacks in the healing process.

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