Sprain: What to Do Right Away and How to Heal Faster

Got a sharp twist or felt your joint give out? That’s often a sprain — a stretched or torn ligament. Sprains can happen to ankles, wrists, knees, and thumbs. Most get better with simple care, but knowing what to do in the first days and how to rehab properly makes a big difference.

Quick first aid (first 48–72 hours)

Start with four basic steps: rest, ice, compression, and elevation. Rest the joint — don’t push through intense pain. Apply ice for 15–20 minutes every 2–3 hours to cut swelling; wrap ice in a thin towel so you don’t frost the skin. Use a compression bandage snugly but not so tight your toes or fingers go numb. Keep the injured limb above heart level when possible to reduce swelling.

If you can’t put weight on the joint, or walking causes sharp pain, use crutches or a brace until a clinician checks you. Over-the-counter pain relievers like ibuprofen (Motrin) or acetaminophen can help; read our Motrin guide for safe use and dosing tips. Avoid heat, alcohol, and massage in the first 48 hours — those can increase swelling.

Recovery, rehab, and when to see a doctor

Sprains are graded: grade I is mild stretching, grade II is a partial tear, grade III is a full tear. Mild sprains often improve in 1–3 weeks. If you have severe swelling, bruising that spreads, instability, or you can’t bear weight after 24–48 hours, get medical advice. A doctor may order an X-ray to rule out a fracture or an MRI if a complete ligament tear is suspected.

Once the acute pain and swelling drop, start gentle range-of-motion exercises — moving the joint helps prevent stiffness. Next, add strengthening and balance work: simple calf raises, ankle alphabet, or single-leg stands are great for ankles. Rehab reduces re-injury risk. If you’re unsure which exercises to do, ask a physical therapist for a short program you can follow at home.

Bracing or taping can help during the return to sport or heavy activity. For severe or recurrent sprains, surgery is sometimes needed to repair a torn ligament, but that’s the exception, not the rule. Watch for warning signs like numbness, increasing pain, fever, or a visible deformity — those need prompt care.

If you want practical product tips, our site has articles on pain relief options and safe OTC use, plus guides on protecting joints during activity. Treat a sprain early, follow a short rehab plan, and don’t rush back into full activity — you’ll heal better and avoid repeating the injury.