When You Should Worry About a Sprained Ankle
That "minor" ankle sprain you’re shrugging off? It could be a ticking time bomb for chronic pain—here’s how to know if it’s serious.
Published May 12, 2025.
You’ve twisted your ankle, shrugged it off as “just a sprain,” and vowed to walk it off—sound familiar? Most of us treat ankle sprains lightly, relying on ice and rest to power through.
But what if that lingering pain or persistent swelling is your body’s SOS signal? Here’s the hard truth: not all sprains are created equal. A minor tweak might heal in days, but an untreated torn ligament can destabilize your entire ankle and hurt the rest of your body.
Learning to spot red flags can mean the difference between a quick recovery and irreversible damage. Let’s decode the signs your ankle is begging you to notice—before it’s too late.
» Twisted your ankle? Stop it from happening again with custom orthotics
What Happens When You Sprain Your Ankle
A sprained ankle happens when you twist or roll your ankle, stretching or sometimes tearing the ligaments that hold it together. Ligaments are tough bands that keep your ankle stable, and they’re usually injured on the outside of the ankle.
In more severe sprains, other parts, like tendons (which connect muscles to bones) or even the bones themselves, might be injured. These cases may take longer to heal, but most sprains will improve with proper care.
Knowing the type of ankle injury ensures proper treatment—for instance, a fracture often causes immediate inability to walk, while a mild sprain may still allow movement.
» Check out practical exercises for treating and preventing ankle sprains
Types of Ankle Sprains
Ankle sprains are common, but not all are the same. Knowing the severity of your sprain can help you take the right steps to heal. Here’s a simple guide to the three types of ankle sprains, from mild to severe:
Grade 1: Mild Sprain
A mild sprain happens when the ligaments on the outside of your ankle stretch or have tiny tears. It’s uncomfortable but usually heals quickly.
Symptoms:
Mild pain and slight swelling.
Tenderness when you touch the ankle.
Treatment:
Follow the RICE protocol: Rest, Ice, Compression, Elevation to reduce pain and swelling.
Start gentle movement when pain is manageable to keep the ankle flexible.
Recovery:
Takes 1–2 weeks.
Try balance and strengthening exercises to prevent future sprains.
» Discover the most common causes of ankle pain when walking
Grade 2: Moderate Sprain
A moderate sprain involves a partial tear of the ligaments, causing more pain and swelling. You may need extra support to move comfortably.
Symptoms:
Moderate pain and noticeable swelling.
Tenderness and some ankle instability.
Treatment:
Use the RICE protocol to manage pain and swelling.
Consider a brace or crutches to take weight off the ankle.
Talk to your doctor about pain relievers to avoid overusing the ankle too soon.
Recovery:
Takes 3–6 weeks.
Gradually add weight-bearing and mobility exercises to rebuild strength.
» Learn why your ankle hurts with our ankle pain symptom checker guide
Grade 3: Severe Sprain
A severe sprain means the ligaments are completely torn, causing significant pain and instability. This type often requires medical attention.
Symptoms:
Severe pain, swelling, and bruising.
Ankle feels very unstable and hard to move.
Treatment:
Use the RICE protocol and a walking boot or crutches to avoid putting weight on the ankle.
Talk to your doctor about pain relievers and whether surgery is needed to repair the ligaments.
Recovery:
Takes 8–12 weeks or longer.
Work with a physical therapist on exercises to restore movement, strength, and balance.
📌 Should I Go to the Doctor for a Sprained Ankle?
Most ankle sprains heal with the right care, but taking it slow is key. Talk to a doctor if you’re unsure about your sprain’s severity or recovery plan.
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Learn MoreWhen to Worry About a Sprained Ankle
Most ankle sprains heal with rest and care, but some signs mean you should see a doctor. Here’s what to watch for to protect your ankle:
Persistent or Worsening Pain
Pain is normal with a sprain, but it should start to ease within a week or two.
What It Means: Pain that doesn’t improve after 7–14 days or gets worse could signal a more serious sprain or other injury, like a fracture.
When to Worry: If pain persists despite rest and care, or if it’s severe and limits movement.
» Learn why you might be experiencing sudden ankle pain without injury
Swelling That Won’t Go Away
Swelling is common with sprains, but it should reduce within two weeks with proper care.
What It Means: Swelling that lasts longer than 2 weeks may indicate a severe ligament tear, fluid buildup, or another injury like a fracture.
When to Worry: If swelling doesn’t improve with the RICE protocol.
» Find out how to fix overpronated ankles and walk pain-free
Trouble Putting Weight on Your Ankle
A sprained ankle may hurt to walk on, but you should gradually be able to bear weight.
What It Means: If you can’t walk or put any weight on your ankle due to pain or swelling, it could be a high-grade sprain or a fracture.
When to Worry: If severe pain or tenderness near the ankle bones prevents walking, especially with swelling.
» Learn how long it takes to recover from a sprained ankle
Ankle Feels Wobbly or Unstable
Your ankle should feel steadier as it heals, especially with mild sprains.
What It Means: A wobbly or “giving way” feeling suggests a partial or complete ligament tear, common in moderate to severe sprains.
When to Worry: If your ankle feels unstable or you’re at risk of re-injuring it during movement.
📌 If you notice any of these signs, see a doctor for a checkup. They may recommend scans like an X-ray or MRI to check for serious damage, such as a fracture or torn ligaments.
» Find out how to improve your stability and posture with the right insoles
Why You Shouldn’t Ignore a Serious Ankle Injury
A sprained ankle might seem like something you can tough out, but ignoring a serious injury can lead to bigger problems. Here’s what could happen if you don’t get the right care—and how seeing a doctor can help you heal faster.
Undiagnosed Injuries
Ignoring pain or swelling could mean missing a more serious problem, like a fracture or torn tendon.
What It Means: The ankle has many parts, like ligaments, tendons, and bones. A serious injury might not be obvious without a checkup.
Why It’s a Problem: Walking on a fracture or untreated injury can worsen the damage, delay healing, and cause pain or instability.
What to Do: If pain, swelling, or trouble walking lasts more than a week, see a doctor for scans (like an X-ray or MRI) to check for injuries.
» Discover easy and effective methods to treat a sprained foot
Weaker Ligaments and Ongoing Instability
Without proper care, your ankle’s ligaments may not heal correctly, leading to short- and long-term issues.
What It Means: Ligaments are tough bands that stabilize your ankle. Ignoring a sprain can cause them to heal weakly or stretch out.
Why It’s a Problem:
Short-Term: You’re more likely to re-injure your ankle, slowing recovery and limiting movement.
Long-Term: Weak ligaments can cause chronic instability, making your ankle feel wobbly or prone to repeated sprains during daily activities.
What to Do: Use the RICE protocol and consider a brace or crutches to protect your ankle while it heals.
» Learn how rolling your feet improves foot stability
Arthritis in the Ankle
Ignoring a serious injury can damage your ankle joint, increasing the risk of arthritis over time.
What It Means: Ankle arthritis is when the cartilage in your joint wears down, causing pain and stiffness. Injury or unstable ligaments can speed this up.
Why It’s a Problem: You may face ongoing pain, swelling, or reduced mobility, needing medication or supports like custom orthotics to manage symptoms.
What to Do: Early treatment can reduce joint damage and lower your arthritis risk.
📌 If you have persistent pain, swelling, or trouble walking, see a doctor to get the right diagnosis and treatment. Getting help now can save you from long-term pain and keep you moving.
Easy Exercises to Prevent Ankle Sprains
Want to keep your ankles strong and avoid painful sprains? These simple exercises strengthen the muscles around your ankle and improve your balance, helping you stay steady on your feet.
Calf Raises
This exercise strengthens your calf muscles and the small muscles that support your foot, making your ankles more stable.
How to Do It:
Sit in a chair and lift your heels off the ground, then lower them slowly. If pain is gone, try standing instead.
For a challenge, do it on a step to stretch your calves more, or try single-leg raises.
Do 3 sets of 15 slow, controlled reps.
Benefits: Builds strength to prevent sprains and supports recovery from past injuries.
» Find out if it might be better to get orthotics instead of doing exercises
Resistance Band Ankle Exercise
Using a resistance band, this exercise strengthens the muscles on the sides of your lower leg to keep your ankle steady.
How to Do It:
Loop a resistance band around your forefoot.
Slowly move your ankle inward, then outward, against the band’s resistance.
Do 3 sets of 12–15 slow, controlled reps on both ankles (even the uninjured one).
Benefits: Improves ankle stability to reduce the risk of future sprains.
Tips for Success
Move slowly and steadily to get the most out of each exercise.
Start with the seated version of calf raises if you’re still in pain, and progress as you feel stronger.
Talk to a doctor if you’re unsure about these exercises, especially if your ankle is still healing.
» Check out our more ways to protect your feet and ankles
Choosing the Right Shoes to Prevent Ankle Sprains
Your shoes play a big role in keeping your ankles safe and pain-free. Wearing the wrong footwear can make sprains more likely, but the right shoes and supports can protect you.
Improper shoes, like those with poor arch support or worn-out soles, make your ankles unstable and increase the chance of rolling or falling, which can lead to painful sprains.
High heels are especially risky if you’ve had ankle issues before. Instead, choose supportive shoes with good arch support, a sturdy heel, and a wide, non-slip sole to keep your ankles steady. If you have high arches, look for extra side-to-side support to prevent wobbling.
Custom orthotics, like those from Upstep, can also help by providing personalized arch support, cushioning, and a sturdy heel to reduce strain and improve stability. They keep your foot in a natural position, easing stress on weak ligaments and lowering sprain risk.
📌 Check your shoes today to make sure they’re supporting your ankles, and talk to a doctor about orthotics if sprains keep happening.
Find Your Perfect Relief
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Don’t Let a Sprained Ankle Steal Your Mobility—Act Now
Left untreated, a damaged ankle can cascade into chronic weakness, repeated injuries, and even arthritis that haunts you decades later. The key isn’t just healing; it’s healing right.
Start by respecting your body’s signals: seek imaging for persistent pain, commit to physical therapy, and rebuild strength gradually. But prevention matters just as much as recovery.
If you're returning to activity—or want to avoid reinjury—Upstep Custom Insoles offer a strategic edge. Designed to match your unique foot shape and gait, these insoles stabilize your ankles, absorb impact, and correct imbalances that strain vulnerable ligaments.
Your ankles are the foundation of every step, jump, and pivot. Protect them fiercely, invest in smart support, and you’ll keep doing what you love—without looking back.
» Avoid the doctor: Prevent a sprained ankle with custom orthotics
Disclaimer: The information on this blog is for educational purposes only and is not a substitute for professional medical advice. Upstep does not provide medical diagnosis or treatment. While qualified podiatrists create our content, it's essential to consult with your healthcare provider for any foot or ankle concerns you may have.
