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Ankle Sprain: Care Tips and When to See a Podiatrist or Physiotherapist in Singapore

  • Podiatry
Person walking with ankle turning inward, a common mechanism for ankle sprains.
4 yellow circles , from left to right, smallest to biggest

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?

Illustration of different types of ankle sprains—high ankle, eversion, and inversion.

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?

Illustrated signs of a rolled ankle including pain, swelling, and instability.

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:

SprainFracture
Pain around soft tissue (ligaments)Pain directly over bones
Swelling and bruisingSwelling and possible deformity
Able to put some weight on it (mild cases)Unable to bear weight
Improves graduallyOften 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?

Grades of ankle sprains illustrated from mild to severe ligament damage.
  • 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

Common mistakes to avoid after an ankle sprain such as walking it off or delaying care.
  • 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?

Healthcare professional wrapping an injured ankle with bandage for support.

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

Illustrated treatment tips for ankle sprain including RICE method, crutches, exercises, and footwear.

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?

Manual therapy technique applied to relieve pain and aid ankle recover

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?

Gait analysis session to assess movement post-ankle sprain.

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?

Runner holding his ankle after an injury on the road, indicating a possible ankle sprain.

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?

Athlete performing a stretching lunge, part of rehab exercises for ankle strength and mobility.

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.

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