Stop activity and avoid weight-bearing as needed
Rest the ankle
Ice 15–20 minutes at a time, 3–5 times per day for the first 48–72 hours
Compress with an elastic bandage or ankle brace
Elevate the ankle above heart level when resting
Use pain relief as needed (follow label directions)
Gentle range-of-motion exercises as pain allows (ankle circles, toe raises, toe stretches)
Start light strengthening when pain and swelling improve (calf raises, resistance band dorsiflexion/plantarflexion)
Add balance/proprioception work when able (single-leg stance, weight shifts)
Gradually return to normal walking, then sports or higher-impact activity as tolerated
Consider physical therapy for persistent pain, reduced motion, or instability
Seek urgent care if you have inability to bear weight, severe swelling/bruising, deformity, numbness, or worsening pain
Get evaluated promptly if symptoms don’t improve within 5–7 days or swelling/pain persists beyond 2–3 weeks
If an injury might involve a fracture or tendon tear, avoid self-treatment and get imaging/assessment