Ankle sprains can be frustrating, painful, and even debilitating, leading to chronic instability and long-term discomfort if not treated properly. But the good news? With the right approach, healing ankle sprains permanently is entirely possible. Dr. Po Raval, a podiatrist with 35 years of experience, breaks it down into three critical steps that address not just the injury but also its root causes to help you recover fully and prevent future sprains.
Step 1: Proper Diagnosis and Immobilization
Healing ankle sprains starts with an accurate diagnosis. When you visit a podiatrist, they’ll evaluate the level of pain, swelling, and the injury’s impact on the retinaculum—a crucial band of tissue that supports the ligaments and muscles in your ankle. Diagnostic imaging such as X-rays (to rule out fractures) and MRIs (to detect tendon sprains or tears) helps pinpoint the exact nature of the injury.
Once diagnosed, the first step in treatment is immobilization. Depending on the severity of the sprain, your doctor might recommend using an ankle brace or a walking boot to stabilize the joint. Immobilization prevents further damage and gives your body the rest it needs to begin the healing process.
Step 2: Limited Activity for a Safer Recovery
While rest is important, complete inactivity can lead to muscle wasting, which can delay your recovery. Modern approaches to healing ankle sprains emphasize maintaining some level of controlled activity to keep your muscles engaged without overloading the injured area.
For mild cases, limited activity might mean walking in an ankle brace for a minimum of two weeks, using supportive footwear. For more severe cases or fractures, your podiatrist may allow walking in a fracture boot combined with an ankle brace.
Safe activities like walking and stationary biking—with proper foot positioning—are encouraged to maintain strength and flexibility while avoiding further strain on the injury. This balance of protection and movement is key to ensuring a strong recovery.
Step 3: Protected Return to Full Activity
The final step to healing ankle sprains permanently is a gradual, protected return to normal activity. After two to four weeks, once your podiatrist evaluates your healing progress, you’ll begin transitioning out of immobilization.
To avoid reinjury, this phase often includes physical therapy to strengthen the muscles around the ankle and improve stability. Incorporating an insole or custom orthotic into your footwear provides additional support to reduce strain and ensure proper alignment as you return to your usual activities.
Skipping this step—or rushing back into full activity without adequate rehabilitation—is a common reason people become chronic ankle sprainers. By following through with physical therapy and protective measures, you can significantly reduce the risk of future injuries.
Why a Complete Approach Matters
Recurring sprains often result from incomplete treatment or skipping essential steps in recovery. By following these three steps—proper diagnosis and immobilization, limited activity, and a protected return to movement—you can break the cycle and regain confidence in your mobility.
Ankle sprains don’t have to dictate your future. With the right care, you can heal fully and get back to doing the activities you love, pain-free.
