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Rolled your ankle while running or playing sports? You’re not alone.
Ankle sprains are one of the most common injuries among active individuals in Singapore, whether you are a seasoned athlete or a weekend warrior. And while some sprains may heal with rest, others can be more serious.
In this guide, we’ll break down how to recognise a sprained ankle, how to differentiate it from a fracture, what to do (and what not to do), and when it’s time to see a physiotherapist or podiatrist.
What Is an Ankle Sprain?
A sprain happens when one or more of the ligaments in your ankle get overstretched or torn, usually due to a sudden twist, roll, or impact.
Common causes:
- Missteps while running or hiking
- Contact sports such as basketball, football, or tennis
- Uneven pavements or poor footwear support
How Do I Know If I Rolled My Ankle?
You might have rolled your ankle if:
- You felt a sudden sharp pain during activity
- There was a popping or snapping sound
- You had immediate swelling and/or bruising
- It feels unstable to walk or stand on
How to Tell If an Ankle Is Broken or Sprained?
It can be hard to tell without an X-ray, but here’s a general guide:
| Sprain | Fracture |
| Pain around soft tissue (ligaments) | Pain directly over bones |
| Swelling and bruising | Swelling and possible deformity |
| Able to put some weight on it (mild cases) | Unable to bear weight |
| Improves gradually | Often gets worse or stays the same |
When in doubt, always get it assessed!
Should I Go to A&E for a Sprained Ankle?
Go to the A&E if:
- You can’t bear weight at all
- The ankle looks deformed or out of place
- You have numbness or severe tingling
- Pain is intense and not improving with rest or ice
Otherwise, visit a doctor, physiotherapist or podiatrist promptly for assessment and care.
What Are the Grades of a Sprain?
- Grade 1: Mild – Slight stretching of ligaments, minor swelling
- Grade 2: Moderate – Partial tear, more pain, and bruising
- Grade 3: Severe – Full ligament tear, major swelling, and instability
Physiotherapists and podiatrists can help determine the grade and customise your treatment accordingly.
What Not to Do with a Sprained Ankle
- Don’t walk it off – you might make it worse
- Don’t delay treatment
- Don’t use heat or massage in the first 48 hours
- Don’t ignore instability or recurring sprains
Should I Massage a Sprained Ankle?
Only after the acute swelling phase (typically after 48–72 hours), and under professional advice. Early massage may worsen inflammation or bleeding in the tissues.
Should I Wrap a Sprained Ankle Overnight?
Light compression (e.g., with a tubular bandage or ankle brace) can help, but avoid wrapping too tightly. Remove or loosen at night to ensure good circulation unless advised otherwise by a medical professional.
How to Speed Up Recovery from a Sprained Ankle
Here’s what you can do:
- RICE Method (Rest, Ice, Compression, Elevation) – for the first 48–72 hours
- Use crutches if weight-bearing is painful
- Start gentle range-of-motion exercises once pain subsides
- Switch to supportive shoes — avoid slippers and sandals
How Can a Physiotherapist Help?
A physiotherapist will guide your recovery through:
- Manual therapy to reduce pain and swelling
- Prescribed exercises to restore strength, balance, and mobility
- Return-to-sport planning and injury prevention strategies
How Can a Podiatrist Help?
Podiatrists address the root causes of instability and foot posture through:
- Gait and biomechanical assessments
- Custom orthotics to reduce stress on healing ligaments
- Footwear recommendations to support your recovery
- Barefoot training to restore foot function and ankle stability
What If I Keep Spraining My Ankle?
Recurring ankle sprains may be a sign of:
- Chronic ankle instability
- Poor muscle strength or coordination
- Improper footwear or foot posture issues
A combined approach from a podiatrist and physiotherapist is ideal for breaking the cycle.
When Can I Return to Sports or Exercise?
Every case is different, but here are some general signs you’re ready:
- No more pain or swelling
- Full range of motion
- Strong, stable balance on one leg
- Able to jog, jump, and pivot without pain
Pushing too soon can lead to re-injury. Always check in with your physio or podiatrist.
Final Tips for Sprained Ankle Recovery
- Don’t rush. Full recovery takes time, especially for moderate to severe sprains.
- Use supportive footwear — this includes at home!
- Include balance and proprioception exercises in rehab
- Seek help early if swelling or pain lingers for more than 5–7 days
Book Your Recovery Plan Today
If you’ve just sprained your ankle — or keep rolling it — don’t wait to seek help. At Physio & Sole Clinic, our team of physiotherapists and podiatrists will work together to get you back on your feet with the right diagnosis, personalised rehab, and lasting support.
📍 Multiple locations across Singapore
🌐 Book online at physioandsole.com.sg
Let’s help you recover better — and stay stronger.
