If you’ve ever twisted your foot on a curb or felt a sharp pain after a sprint, you know how annoying an ankle injury can be. It isn’t just a sore spot; it can keep you off the board, court, or even a simple walk. The good news? Most ankle problems are treatable with the right steps and a bit of patience.
In most cases, an ankle injury is a sprain – the ligaments that hold the joint together get stretched or torn. A fracture is less common but far more serious, so you’ll want to rule that out if the pain is intense, there’s swelling that doesn’t go down, or you can’t bear weight on it.
The moment you feel a twist or hear a pop, stop what you’re doing. Rest the ankle and avoid putting any weight on it – even if you think you can walk, that extra pressure could make things worse. Next, apply ice for 15‑20 minutes every two hours during the first 48 hours. Ice reduces swelling and numbs the pain without any side effects.
Compression is your next move. Wrap a elastic bandage snugly but not so tight it cuts off circulation. This keeps the joint stable and helps control swelling. Finally, elevate the ankle above heart level whenever you can – prop it on a pillow while sitting or lying down. Elevation drains fluid away from the injured area.
If pain is severe or you suspect a break, see a doctor right away. A quick X‑ray can confirm whether it’s just a sprain or something more serious.
Once the swelling eases (usually after 3‑5 days), start gentle movement to keep the joint from stiffening. An easy first exercise is ankle circles: sit with your leg extended, point your toes up and draw big circles clockwise for 30 seconds, then switch direction.
Next, try the alphabet drill – “write” each letter of the alphabet in the air using your foot as a pen. This gets all directions of motion without straining the joint.
When you feel stronger, add resistance with a towel or band. Sit on the floor, loop a resistance band around your forefoot, and pull your toes toward you (dorsiflexion) for 10‑15 reps. Then push them away (plantarflexion) for another set. This builds the muscles that support the ankle.
Balance work is key to preventing future sprains. Stand on one foot for 30 seconds, then switch. If you’re confident, close your eyes or stand on a cushion to make it harder. Better balance means fewer accidental twists later on.
Keep the rehab routine consistent – aim for short sessions 3‑4 times a day rather than one long workout. Consistency beats intensity when healing an ankle.
When you’re back to full range of motion and pain‑free, slowly reintroduce activities that caused the injury. Start with low‑impact moves like swimming or cycling before jumping back into high‑impact sports.
Remember, every ankle heals at its own pace. Listening to your body and not rushing the process will get you back on your feet faster than trying to power through pain.
Marcus Thuram will be absent from Inter Milan's Coppa Italia quarterfinal against Lazio due to an ankle injury. The forward's discomfort persisted after a knock in a game against Fiorentina, affecting his performance against Juventus. Inter hopes to have Thuram fit for a crucial Serie A title-decider against Napoli. His injury adds to the club's current lineup concerns.
View More