Understanding Sprained Ankles: Causes, Symptoms, and Recovery Tips

Written By Taryn Meyer

A sprained ankle is one of the most common sports injuries, affecting people of all ages. This injury occurs when the ligaments that support the ankle are stretched or torn, often due to a sudden twist, fall, or awkward step. While usually not serious, a sprained ankle requires proper care to ensure a full recovery and prevent future injuries.

What Causes a Sprained Ankle?

Sprained ankles typically result from rapid, unnatural movements that force the ankle beyond its normal range. Common causes include uneven surfaces, improper footwear, or activities like running, jumping, or changing direction quickly. Certain risk factors, such as weak ankle ligaments or a history of previous ankle injuries, can increase susceptibility.

Symptoms of a Sprained Ankle

The main symptoms of a sprained ankle include pain, swelling, bruising, and difficulty putting weight on the affected foot. The severity of these symptoms can vary depending on whether the ligament is mildly stretched or significantly torn. In severe cases, instability in the ankle joint may also occur.

Treatment and Recovery for Sprained Ankles: PEACE & LOVE

To promote recovery and reduce long-term damage, modern treatment recommends the PEACE & LOVE approach:

PEACE (First 1–3 Days):

  • Protect: Avoid painful activities.

  • Elevate: Keep the ankle raised.

  • Avoid anti-inflammatories: Let natural healing occur.

  • Compress: Use a bandage for swelling.

  • Educate: Understand the injury and recovery process.

LOVE (After Initial Swelling):

  • Load: Gradually reintroduce movement.

  • Optimism: Stay positive for better healing.

  • Vascularization: Do gentle cardio to boost blood flow.

  • Exercise: Build strength and balance to prevent re-injury.

This approach supports quicker recovery and long-term ankle health.

Tips to Prevent Ankle Sprains

Prevent ankle sprains by wearing proper footwear, warming up before activities, and incorporating balance and strengthening exercises into your routine. Building ankle stability helps reduce the risk of reinjury, especially for those engaged in sports or other physical activities.

With timely treatment and attention, most ankle sprains heal completely, allowing a safe return to daily activities and sports.

Taryn Meyer