Lateral Ankle Sprain (Grade II / Moderate): What to Do Now & How to Start Rehab

A Grade II lateral ankle sprain means the ligaments on the outside of your ankle were stretched and partially torn. It's painful, swollen, and often hard to put weight on—but with the right plan, most people make a full recovery.

First 48—72 Hours: Protect with RICE

• Rest from impact activities (running, jumping, cutting). Use crutches if needed to offload pain.
• Ice in short intervals (10—15 minutes) to help manage pain and swelling.
• Compression with an elastic wrap or ankle sleeve to support the joint and control swelling.
• Elevation above heart level whenever possible to reduce fluid buildup.

When to get checked

If you can't bear weight after several days, notice significant swelling/bruising, or your ankle feels unstable, see a medical professional. A physical therapist can evaluate the injury and build a plan to get you safely back to your activities.

3 Gentle Exercises to Get You Started

1. Ankle Circles & Pumps

• Setup: Sit with your leg extended; place a rolled towel under your ankle so the heel is free.
• Ankle Circles: Trace slow circles with your toes—clockwise, then counterclockwise.
• Ankle Pumps: Point your foot down as if pressing a gas pedal, pause briefly, then pull your toes toward you.
• Reps: 2 sets of 10 reps in each direction.
• Why it helps: Keeps the joint moving, promotes circulation, and reduces stiffness.

2. Seated Towel Scrunches

• Setup: Sit in a chair with a small towel under your bare foot.
• Action: Curl your toes to "grab" and scrunch the towel toward you. Hold each scrunch ~5 seconds, then relax.
• Reps: 2 sets of 10—12 reps with 5-second holds.
• Why it helps: Activates foot/intrinsic muscles for arch and ankle support.

3. Standing Calf Stretch

• Setup: Stand facing a wall or counter. Step the injured-side leg back.
• Action: Hold on to a stable surface. Bend the front knee and gently lean forward. Keep the back knee straight and heel down.
• Reps: 3—5 reps, each held 30—60 seconds.
• Why it helps: Restores calf/ankle flexibility needed for walking and pushing off.

Pro Tips for a Smoother Recovery

• Listen to your body: If either spikes during or after activity, scale back and retry later.
• Progress in steps. As walking improves, layer in balance work, strengthening, and—when ready—return-to-sport drills under your PT's guidance.
• Prevent re-injury. Use an ankle brace or taping during higher-risk activities while you rebuild stability.
• Hit the big three. Prioritize reducing swelling, restoring mobility, and rebuilding strength/balance—don't rush the process.
• Consult with your Physical Therapist to get back to things you love.