How Long Does a Sprained Ankle Take to Heal?

By Nova Physical Therapy, an outpatient physical therapy clinic in North Hollywood, CA | Published October 2026

You stepped off a curb wrong, landed on someone's foot during a pickup game, or rolled your ankle on a trail. Now it's swollen, bruised, and sore to walk on, and you want to know one thing: how long is this going to take?

Ankle sprains are one of the most common injuries, and most improve well with the right care. But "it's just a sprain" can be misleading, because ankles that aren't rehabbed properly often stay weak or keep rolling. This article explains typical healing times, what helps in the first few days, when you can walk and run again, why some ankles stay weak, and when you need an X-ray.

The short answer

Healing time depends on how badly the ligaments were stretched or torn. Many people return to their usual activities within days to a few weeks, but the APTA's ankle sprain guideline notes that full recovery with no symptoms can take months, and in one study 40% of people developed chronic ankle instability after a first sprain (Martin et al., JOSPT 2021). The guideline's strongest recommendations are protected, progressive weight bearing with a brace or tape, and a structured exercise program that includes balance training. If you can't take four steps or have tenderness over specific bones of the ankle or foot, get an X-ray to check for a fracture (Ottawa Ankle Rules). In California, you can see a physical therapist without a referral.

How long does a sprained ankle take to heal?

Most ankle sprains involve the ligaments on the outside of the ankle, which get stretched or torn when the foot rolls inward. Sprains are often described by severity:

• Mild: ligaments stretched, with mild swelling and tenderness; walking is usually possible
• Moderate: a partial tear, with more swelling and bruising and difficulty walking
• Severe: a complete tear, with significant swelling, bruising, and instability

According to the APTA guideline, return to activity can range from about a day to a little more than three weeks after injury, depending on severity. But the guideline also notes that full recovery with no symptoms or limitations may take months or longer (Martin et al., 2021). In other words, feeling "okay" to walk isn't the same as the ankle being fully recovered.

What helps in the first few days?

The APTA guideline recommends (Martin et al., 2021):

• Protected weight bearing. Use a brace or tape and gradually put more weight on the ankle as you can. For more severe sprains, a physician may use a walking boot or more support for a short period, typically up to about 10 days.
• Ice on and off, combined with gentle exercise, to help with pain and swelling.
• Elevation to help reduce swelling.
• Gentle movement early. Moving the ankle within comfort, like tracing the alphabet with your toes, helps prevent stiffness.

Avoid long periods of complete rest and immobility unless your physician recommends it. Questions about pain medication or whether you need a boot are best directed to your physician.

When can I walk or run again?

Walking usually comes first, often within days for mild sprains, with a brace or tape for support. Running, jumping, and quick side-to-side movements take longer, because the ankle needs to regain strength, balance, and control first.

Signs you may be getting ready for running or sports include:

• Walking without a limp or pain
• Swelling is mostly gone
• Your ankle motion is close to the other side
• You can balance on the injured leg about as well as the other
• You can hop, jog, and change direction without pain or giving way

The guideline recommends using a structured return-to-work or return-to-sport plan, including bracing and sport- or job-specific training (Martin et al., 2021).

Why does my ankle still feel weak?

After a sprain, the ligaments heal, but the ankle's balance and control system often doesn't fully recover on its own. That can leave the ankle feeling weak, wobbly, or prone to rolling again, a problem called chronic ankle instability.

It's more common than many people think. In one study cited by the APTA guideline, 40% of people developed chronic ankle instability after a first sprain (Martin et al., 2021). That's why the guideline gives its strongest support to exercise programs that include balance and neuromuscular training, both after a first sprain and for ankles that keep giving way.

For more on ankles that keep rolling, read our post on chronic ankle instability.

How can physical therapy help?

A physical therapy evaluation may include:

• How the injury happened and how it has changed since
• Swelling, ankle motion, and ligament testing
• Strength of the ankle, foot, and hip
• Balance on each leg, walking, and hopping as appropriate
• Screening for signs of a fracture or other injury that needs a physician

Based on the APTA guideline, a typical plan may include (Martin et al., 2021; JOSPT, 2021):

• Progressive weight bearing with a brace or tape
• Range-of-motion and strengthening exercises
• Balance and neuromuscular training, progressed from simple to sport-specific
• Hands-on treatment, such as joint and soft tissue mobilization, alongside exercise
• A step-by-step plan to return to running, sports, or work
• Guidance on bracing and exercise to lower the chance of another sprain

The guideline recommends against therapeutic ultrasound for ankle sprains. Physical therapy doesn't guarantee a specific result or timeline.

At Nova Physical Therapy in North Hollywood, sports injury rehab is one of our core services, and every plan starts with an evaluation so treatment fits what we find.

When should I get an X-ray?

Not every sprain needs an X-ray. Physicians often use the Ottawa Ankle Rules, which suggest an X-ray when there is pain around the ankle or midfoot and any of the following (Ottawa Ankle Rules):

• You can't take four steps, both right after the injury and when you're examined
• Tenderness along the back edge or tip of either ankle bone (the bumps on the inside and outside of the ankle)
• Tenderness at the base of the fifth metatarsal, the bone on the outside edge of the midfoot
• Tenderness at the navicular bone, on the inner side of the midfoot

Get medical care right away if you have:

• A deformed-looking ankle or foot
• Numbness, tingling, or a cold or pale foot
• Severe pain or swelling that keeps getting worse
• A pop and pain at the back of the heel, or trouble pushing off, which could be an Achilles injury

See a physician promptly if you have a lot of trouble walking after a few days, your ankle keeps giving way, or pain isn't improving after a week or two. We screen for these signs during every evaluation and refer you to a physician when findings call for medical assessment.

Do I need a referral for physical therapy in California?

Not to get started. California allows direct access to physical therapy. A physical therapist can evaluate and treat you without a referral for up to 45 calendar days or 12 visits, whichever comes first. After that, a physician or podiatrist needs to sign the plan of care for treatment to continue. Your insurance plan may have its own referral rules, so check your coverage.

Frequently asked questions

Should I walk on a sprained ankle?
For most sprains, yes, with support. The APTA guideline recommends progressive weight bearing with a brace or tape. If you can't take four steps, get checked for a fracture.

Should I use ice or heat on a sprained ankle?
Ice on and off in the first days, combined with gentle exercise, is supported by the guideline. Wrap ice in a towel and limit it to about 15 to 20 minutes at a time.

How do I know if my ankle is broken or sprained?
It can be hard to tell. If you can't take four steps or have tenderness over the ankle bones or certain midfoot bones, see a physician for an X-ray.

Do I need a brace after an ankle sprain?
A brace or tape is recommended early on, and bracing can also help prevent another sprain. Your physical therapist can help you choose and wean off it.

Why does my ankle keep rolling?
Ankles often lose balance and control after a sprain, even after the ligaments heal. Balance and neuromuscular training is the most supported way to address this.

Can a sprained ankle heal on its own?
The pain and swelling often improve on their own, but strength and balance may not fully recover without targeted exercise, which raises the risk of re-injury.

Do I need a referral to see a physical therapist?
No, not to start. California allows direct access within the limits described above.

About Nova Physical Therapy

Nova Physical Therapy is an outpatient physical therapy clinic in North Hollywood, California, led by a Doctor of Physical Therapy. We help people recover from sports injuries, back and neck pain, work injuries, auto accident injuries, knee pain, and shoulder problems, and we also work with balance problems and rehab after surgery. Patients come to us from North Hollywood, Burbank, Studio City, Toluca Lake, Valley Village, and across the San Fernando Valley. Learn more about Nova or see our services.

Schedule an evaluation

If your ankle is still sore, swollen, or feels weak after a sprain, an evaluation can help you build a plan to recover and lower the chance of rolling it again.

Nova Physical Therapy
4795 Vineland Ave #E, North Hollywood, CA 91602
Call (818) 639-3402 | Book an appointment online

Disclaimer

This article is for general education only. It is not medical advice, a diagnosis, or a treatment recommendation for any individual. Ankle injuries vary, and only an in-person evaluation, sometimes with imaging, can determine what is right for you. No treatment guarantees symptom resolution, and results vary. Physical therapists evaluate movement and function within their scope of practice and refer to physicians when findings warrant. Physical therapy in California is regulated by the Physical Therapy Board of California.

References

1. Martin RL, et al. Ankle Stability and Movement Coordination Impairments: Lateral Ankle Ligament Sprains Revision 2021. J Orthop Sports Phys Ther. 2021. Link
2. Physical Therapy After an Ankle Sprain: Using the Evidence to Guide Physical Therapist Practice. J Orthop Sports Phys Ther. 2021. Link
3. Ottawa Ankle Rules (NHS Scotland Centre for Emergency Medicine summary). Link