Ankle Injury and Rehabilitation: Complete Guide

Last updated: 19 May 2026 

What is a sprain?

A sprain is an injury where the foot rolls inward under load, stretching or tearing the ligaments on the outside of the ankle. It is also called a lateral ankle sprain, or in medical terms LAS (lateral ankle sprain). The injury is also known as a twisted or sprained ankle. According to Skadefri.no from the Norwegian School of Sport Sciences' Centre for Sports Injury Research, ankle injuries account for about 20 percent of all sports injuries, and sprains are by far the most common type.

This movement, where the foot turns inward, is the cause of around 85 percent of all sprains. The ligament most often injured is the anterior talofibular ligament (ATFL). It is a small but important ligament on the outside of the ankle, and this is often where the pain starts.

After a sprain, the ankle can be unstable in two ways. Structural instability means that the ligament itself is physically stretched or torn, so the ankle has less passive stability. Functional instability means that joint position sense, also called proprioception, is impaired. The brain no longer receives precise signals about where the ankle is in space. Many people experience both after a sprain, and it is precisely functional instability that explains why so many people sprain the ankle again even after the pain has gone.

Mild, moderate and severe sprain: how to tell the difference

Sprains are divided into three severity levels. The grade determines how long rehabilitation takes and which measures you need.

If you hear a clear crack or pop when the injury happens, it may mean the ligament has suffered a more serious injury. The sound itself is not dangerous, but if it is combined with severe swelling and an inability to stand on the foot, you should contact your GP for an assessment.

A mild sprain can feel minor at the time, but even grade 1 requires training of joint position sense to reduce the risk of repeat episodes. If you skip rehabilitation, the chance of the mild sprain leading to repeated injuries over time increases.

How long does rehabilitation take after a sprain?

A mild to moderate sprain usually heals in 4–8 weeks. Severe sprains with major ligament ruptures can take 12 weeks or more. The timeline depends not only on the severity of the injury, but also on how well you follow up with controlled loading and training afterwards.

Rehabilitation can be divided into four phases:

Acute phase (0–3 days)

The first days are marked by pain, swelling, bruising and reduced movement. The goal in this phase is to protect the ankle, reduce swelling and keep the joint and muscles as active as the pain allows. This is where the POLICE protocol comes in, which we cover in the next section.

Subacute phase (3 days to 2 weeks)

The swelling starts to ease, and you can gradually tolerate more loading. In this phase, the focus is on restoring range of motion, reducing stiffness and starting gentle strength and balance training. Many people find they can walk normally after 5–10 days, but the foot may still be unstable.

Active rehabilitation (2 to 8 weeks)

This is the phase where the real rebuilding happens. Balance training, strength training for the calf and foot muscles, and gradually increased loading rebuild joint position sense and power around the ankle. This is also where the risk of re-injury increases. You feel better, but the ankle is still vulnerable.

Long-term: preventing new injuries (month 3 and beyond)

Skadefri.no states that balance training for at least 10 weeks can halve the risk of a new ankle injury. Even after the pain is gone, it is recommended to continue daily joint position sense and strength training for several months. For many, this is where motivation slips, which is precisely why sustained training is so important.

POLICE protocol: modern first aid for sprains

You may have heard of RICE (Rest, Ice, Compression, Elevation) or the updated PRICE (Protection, Rest, Ice, Compression, Elevation). In 2012, Bleakley, Glasgow and MacAuley published an updated recommendation in the British Journal of Sports Medicine: POLICE. Research showed that total rest (“Rest”) actually slows healing, and that controlled loading gives better long-term results.

POLICE stands for:

The most important change from PRICE to POLICE is that “Rest” has been replaced with “Optimal Loading.” You should not lie still for a week. Instead, use the foot as much as the pain allows, and gradually increase the load. An ankle support with compression, such as Wear'N'Go Ankle Support, provides both Protection and Compression in one product and is easy to use throughout the acute and subacute phases.

Customer experience: preventive support in daily activity

Henning describes how the ankle support can work both as post-injury protection and as preventive support during activity on uneven terrain.

Ankle exercises at home: exercises physiotherapists recommend

Most of the exercises you need to rebuild strength and joint position sense after a sprain can be done at home without special equipment. The exercises below are based on recommendations from physiotherapists and rehabilitation research.

Balance training (proprioception)

Balance training trains proprioception, what we call joint position sense in everyday language, which tells the brain where the ankle is. According to Store medisinske leksikon, this information comes from mechanoreceptors in joint capsules, tendons and muscles. After a sprain, these receptors are often affected, and the brain receives less precise signals.

Simple exercises you can do at home:

• Stand on one leg for 30 seconds. Once that feels easy, close your eyes. The goal is for the brain to learn to correct small movements without visual help.

• Stand on a cushion, a rolled-up towel or a balance board for 1–2 minutes. The unstable surface forces the ankle’s stabilising muscles to work harder.

• Walk on your toes and heels in sets of 30–60 seconds. Varies the activation pattern in the calf and foot.

Strength training for the ankle muscles

The muscles fibularis longus and fibularis brevis on the outside of the lower leg are the ankle’s most important dynamic stabilisers. When these are strong, the ankle stiffens automatically when there is a risk of another sprain.

• Eversion with a resistance band (TheraBand): Attach the band around the forefoot and push the foot outward against resistance. Trains fibularis longus and brevis, the ankle’s most important dynamic stabilisers.

• Calf raises: Stand on a step with your heels free. Raise up onto your toes slowly and lower down in a controlled way. Focusing on slow lowering strengthens both muscle and tendon.

• Inversion and dorsiflexion with a resistance band: Trains the muscles that control ankle movement in all directions.

Daily walking as ankle training

The simplest form of ankle training is the one you already do: walking. With Wear'N'Go Ankle Trainer (1 199 kr), each step provides an extra training stimulus because the ankle’s stabilising muscles have to work against adjustable resistance. A clinical EMG study shows increased muscle activity in fibularis longus and brevis during use compared with normal walking.

The advantage is that you do not need to set aside a separate workout. You train the ankle while walking to the store, walking the dog or taking a walk around the neighbourhood.

Customer experience: recovery after sprain

When can you put weight on the foot again?

In the past, sprain patients were told to keep the foot still for several days. Modern research, including the POLICE protocol, shows that controlled loading from day 1 gives better healing than passive rest. You can usually put the foot down as soon as the pain allows.

Practical guide:

• Day 1 to 3: Load as much as the pain allows. Use support or ankle support. Avoid sudden movements.

• Day 4 to 10: Gradually progress to full weight-bearing on flat ground. Stay away from uneven terrain, jumping and quick changes of direction.

• Week 2 to 4: Introduce slow running on flat ground, if it is pain-free. Continue balance and strength training.

• Week 4 to 8: Return to all activity, including training with quick changes of direction, jumping and contact sports. Remember that joint position sense is still rebuilding, and you should keep up the daily balance exercises.

Pain is the key marker. Sharp pain with specific movements is the body’s signal to ease off. This also applies even if the swelling is gone.

What is the 900-minute principle?

Research by Professor Per Morten Fredriksen (Inland Norway University of Applied Sciences) and colleagues shows that roughly 900 minutes of active rehabilitation are required as part of a structured recovery period after a sprain. That is about 15 hours spread over the rehabilitation period.

The problem is adherence. Traditional rehabilitation programmes ask the patient to do dedicated exercises several times a day for many weeks. Research shows that fewer than half of patients complete the programme, and many quit after just 1–2 weeks. It is not because they are lazy, but because time and motivation are real obstacles in a busy everyday life.

The 900-minute principle is Wear'N'Go’s way of connecting research to everyday use. If you use Wear'N'Go Ankle Trainer for 60 minutes of daily walking, you reach the 900 minutes in about 15 days, without setting aside time for separate exercise. The ankle trainer has four adjustable resistance levels, so the intensity can be adapted to the healing phase.

A clinical EMG study shows increased muscle activity during use. The ankle’s stabilising muscles, fibularis longus and fibularis brevis, worked measurably harder with the ankle trainer on compared with normal walking (p=0.002 and p=0.00005).

Customer experience: player rehab at a club

What Anders describes is that joint position sense (proprioception) gets a small training stimulus with every step the player takes while wearing the product. This is exactly the kind of low-threshold activation many people can maintain over time.

How to avoid another sprain

The statistics are clear. Up to 70 percent of those who have sprained an ankle once will experience it again during their lifetime. Three factors determine your risk:

1. How well joint position sense was trained after the previous injury. Skadefri.no states that balance training for at least 10 weeks can halve the risk of a new injury. This means it is entirely possible to break the pattern, but it requires conscious effort after the acute phase.

2. The strength of the fibularis muscles. These are the ankle’s main defence when the foot starts to turn inward. Weak fibularis muscles react too late.

3. Daily load and shoe choice. Uneven ground, shoes without lateral stability and long days on your feet increase the risk.

Practical measures:

• Continue balance training daily for at least 10 weeks after the injury, and preferably longer as maintenance.

• Use Wear'N'Go Ankle Support when you need compression and passive support. That can be in the acute phase, on uneven terrain or when you are standing for long periods.

• Use Wear'N'Go Ankle Trainer for active recovery during regular walking as soon as the ankle can tolerate controlled loading. It builds the strength and joint position sense that can help prevent new sprains.

• Pay attention to shoe choice. Shoes with good lateral stability and a firm heel counter reduce the risk of sprains.

• Check your ankle before bed in the evening. If it is swollen or stiff after the day’s load, that is a sign you have pushed it too hard.

Ankle training for runners and athletes

Sprains are one of the most common injuries in sports with quick changes of direction: football, handball, padel and basketball. But runners on uneven ground are also at risk, especially on trails and gravel.

For runners

Ankle training makes the ankle more stable on uneven ground and reduces the risk of sprains on trails and in the outdoors. Stronger fibularis muscles react faster when the foot hits a stone or root, so the ankle corrects before it twists. Balance exercises (see the section above) should be a fixed part of the training week, especially if you run on uneven surfaces.

If you need compression and support during the run itself, Wear'N'Go Ankle Support (399 kr) is designed for activity. It provides compression and passive stability without restricting movement.

For team sports (football, handball, padel)

Research from Skadefri.no shows that structured balance training for at least 10 weeks can halve the risk of ankle injury in team sports. A simple prevention programme could be:

• 3 x 2 minutes single-leg standing on unstable ground, 3 times a week

• 2 x 15 calf raises with slow lowering after each session

• Daily walking with Wear'N'Go Ankle Trainer in everyday life between training sessions

When should you contact your GP?

Most mild sprains can be managed at home with the POLICE protocol and gradual rehabilitation. You should still contact your GP if one or more of these apply:

• You cannot bear weight on the foot at all after 24–48 hours

• You hear or feel a clear “crack” when the injury happens

• The ankle is very swollen or discoloured over large areas

• The pain is just as strong or worse after 4–5 days

• You have had several sprains and keep getting new episodes

The GP will assess whether imaging (X-ray or MRI) is needed to rule out a fracture or serious ligament injury. After such an assessment, the GP will decide on further follow-up, such as a referral to a physiotherapist or specialist.

At the physiotherapist, you will get guidance on using aids such as ankle support and ankle trainer, and a rehabilitation programme tailored to your work and leisure routine.

Frequently asked questions

How long does it take for an ankle injury to heal?

A mild to moderate sprain usually heals in 4–8 weeks. Severe injuries with major ligament ruptures can take 12 weeks or more. Full rebuilding of joint position sense and strength often takes 3–6 months.

How long should I rest after a sprain?

Total rest is no longer recommended. The POLICE protocol replaces “Rest” with “Optimal Loading.” You should load the foot as much as the pain allows from day 1, because it promotes better healing than complete rest.

Can I walk on the foot after a sprain?

Yes, as soon as the pain allows. Careful weight-bearing from day 1 is part of modern rehabilitation. An ankle support can help make loading safer in the first few days.

When can I run again after a sprain?

Careful running on flat ground can usually start after 2–4 weeks, provided it is pain-free. Activities with quick changes of direction and jumping should wait until week 4–8. Listen to your body and continue balance training in parallel.

Why do so many people get another sprain?

Up to 70 percent of those who have sprained an ankle once experience new episodes. The main reason is that joint position sense was not fully rebuilt after the previous injury. Structured balance and strength training for at least 10 weeks significantly reduces this risk.

What is the difference between an ankle support and an ankle trainer?

An ankle support provides passive compression and stability, and keeps the ankle in place during activity. An ankle trainer such as Wear'N'Go Ankle Trainer has adjustable resistance that actively trains the ankle muscles while you walk normally. The two products complement each other: ankle support in the acute and preventive phase, ankle trainer during active rehabilitation and for maintenance.

Can I use the ankle trainer during training and sports?

No. Wear'N'Go Ankle Trainer is designed for daily walking, not for running, matches, quick changes of direction or other sports activity. The effect comes from the muscles being activated through normal steps in everyday life. If you need extra stability during sport or training, choose Wear'N'Go Ankle Support instead.

Do I need physiotherapy after a sprain?

For mild injuries, many people can follow a structured rehabilitation plan on their own. For moderate to severe injuries, repeated sprains or lack of progress after 2–3 weeks, you should contact your GP for assessment of further follow-up, ideally with a referral to a physiotherapist.

Are there apps for following an ankle training programme?

At present, there is no dedicated Norwegian-language app specifically for ankle rehabilitation. General training apps such as the Skadefri app (from the Norwegian School of Sport Sciences' Centre for Sports Injury Research) include prevention programmes for several body parts, including the ankle. You can also use a simple phone reminder to keep track of daily balance and strength training. If you use Wear'N'Go Ankle Trainer, you do not strictly need a programme. You train the ankle every time you walk with it on, and the adjustable resistance ensures the load is right.

What does it mean if the ankle cracks during a sprain?

An audible crack or pop when you sprain the ankle can mean that a ligament has suffered a more serious injury (grade 2 or 3). The sound itself is not dangerous, but it indicates that the tissue was stretched or torn under high force. Combined with severe swelling, bruising and an inability to stand on the foot, you should contact your GP for an assessment. Some people also experience a milder popping or clicking in the days after the injury. This is usually because swelling and stiffness affect how the joint surfaces and tendons glide against each other. If the sound is not accompanied by pain, it is usually harmless and will pass as the swelling subsides.

Where can I buy an ankle support in Norway?

Ankle supports are sold by most sports chains (Intersport, Sport 1, Anton Sport). Wear'N'Go Ankle Support (399 kr, FDA-approved) is available at wearngo.com and in over 30 sports stores in Norway, from Tromsø in the north to Mandal in the south. See the list of retailers further down in the article.

Equipment for ankle rehabilitation: what do you need?

You do not need much equipment to rehabilitate the ankle. Here is what makes the biggest difference:

Resistance band (TheraBand or similar)

Cheap and effective for strength exercises such as eversion, inversion and dorsiflexion. Available at pharmacies, Clas Ohlson or online stores. Price: from about 100 kr.

Balance board or balance cushion

Makes balance exercises more difficult and more effective. A rolled-up towel is a free alternative. Available from sports chains or online. Price: from about 200 kr.

Ankle support (compression and passive stability)

Provides reassurance in the acute phase and during activity on uneven terrain. Wear'N'Go Ankle Support (399 kr) is FDA-approved and designed to provide compression without restricting movement.

Ankle trainer (active rehabilitation through walking)

Wear'N'Go Ankle Trainer (1 199 kr) is a CE-marked ankle trainer with adjustable resistance that activates the ankle muscles while you walk. It does not replace balance and strength exercises, but makes sure you train the ankle with every step you take in everyday life.

Where can you buy Wear'N'Go in Norway?

Wear'N'Go products can be bought at wearngo.com with free shipping. Prefer to shop in-store? You can find us at these chains:

• Intersport: Bergen (Thon Senter, Gullgruven, Laguneparken), Harstad (Kanebogen), Bodø, Levanger (Magneten), Mandal, Orkanger, Fauske

• Sport 1: Bergen (Åsane, Sletten, Vestkanten), Namsos, Stjørdal, Brønnøysund

• Torshov Sport: Oslo, Drammen, Fredrikstad, Tromsø

• Anton Sport: Bekkestua, Sandvika, Strømmen, Alna, Lambertseter, Gulskogen, Sørlandssenteret, Forus, City Lade, Tillertorget, Storgata

• Coop Obs: Trondheim (Lade), Tromsø

• Others: Tegu Sport (Hamar), Corner Sport Blåbyen (Sortland), Alvdal-Tynset Sport

Ask in the sports equipment department for Wear'N'Go Ankle Trainer or Wear'N'Go Ankle Support.

In-depth articles: read more about ankle rehabilitation

This guide gives the overview. If you want to go deeper into a specific topic, we have six articles that expand on each part of rehabilitation:

• How long does rehabilitation take after a sprain? Here is the timeline: week by week through the rehab period

• Taping the ankle after a sprain: how to tape correctly and what works better: when tape is useful and when other solutions work better

• Ankle support and rehabilitation after a sprain: how to use both: how to use support and rehabilitation in different phases

• Which ankle support should you choose? Guide 2026: practical guide to ankle support types

• How to avoid the most common training pains in spring: season-specific prevention

• Tape or support: what should you choose?: broader comparison across body parts

For expert context behind the Wear'N'Go products, see the interview with Professor Per Morten Fredriksen.

Ready to train your ankle?

Wear'N'Go Ankle Trainer (1 199 kr) gives you active ankle rehabilitation through daily walking, without setting aside a separate workout. Wear'N'Go Ankle Support (399 kr) provides passive support and compression in the acute phase or in risky situations. The two products solve different needs in the same rehab journey: the ankle support protects when the ankle is most vulnerable, and the ankle trainer builds joint position sense and strength over time. Choose the combo pack with both products (1 399 kr, you save 199 kr) if you want both from the start.

Sources

1. Skadefri.no — Ankle and foot (Centre for Sports Injury Research, Norwegian School of Sport Sciences): about ankle injuries, 10 weeks of balance training and halving the risk of re-injury.

2. Skadefri.no — Ankle activity taping: about tape and ankle support as a transition from the acute phase to balance training.

3. Store medisinske leksikon — Joint position sense: about proprioception and mechanoreceptors.

4. Bleakley CM, Glasgow P, MacAuley DC. PRICE needs updating, should we call the POLICE? British Journal of Sports Medicine, 2012;46(4):220-221: the origin of the POLICE protocol.

5. Wear'N'Go — Professor Fredriksen on rehabilitation after sprain: interview with the researcher behind Ankle Trainer.