what to do if you sprained and injured your ankle



Mizan did a backflip 360…

but when he landed, he landed with a twisted ankle!




imagine landing and supporting all your body weight on your twisted ankle.

The pain was so unbearable for him, and he wasn’t able to stand or even walk after that.

It would hurt his ankle if he stepped on the ground, or put pressure on his injured ankle.


He went to the hospital, and the doctor did an ultrasound scan…


“you have a ligament tear” the doctor told him.


ligament tear


Mizan’s case is an extreme case of ankle sprain — a ligament tear. he needed to give his ankle a full 3 months rest to fully heal.


but most common ankle sprains are just a minor sprain which can get better within a week with a simple self-care treatment.



what to do if you sprained and injured your ankle during training


there are 2 types of ankle sprain:

  1. lateral sprain
  2. medial sprain



the most common ankle sprain is the lateral sprain.

Most simple sprains get better completely without any special treatment, and don’t cause any long-term problems.



when you sprained your ankle, there’s only 2 things that you need to do:

  1. rest, and
  2. rehabilitate


1. Rest:

the moment you sprain and injure your ankle, you should immediately stop your training and apply the R.I.C.E. method for the first 24 – 48 hours depending on severity:


Rest – rest your ankle, and do not put any pressure on it. you must take the weight off of your ankle as much as possible.

Ice – apply ice wrapped in a small towel on the affected area where you feel pain for 15 minutes, every hour…. or 3 – 4 times in a day to reduce the swelling.

Compress – wrap and compress bandages around your ankle.

Elevate – sit or lay down with your ankle elevated above the height of your body to allow the swelling to drain away into your bloodstream.


you would ideally apply R.I.C.E. for 2 – 3 days,

and during the first 2 – 3 days, you can assess your pain whether it has decreased, increased, or is still the same.


if the pain has decreased after 2 – 3 days, then it’s a good sign that it’s getting better.

but if the pain gets worse, it could be a sign of ligament tear and you should immediately consult your doctor.



2. Rehabilitate:


moving and stretching your ankle


After 24 – 48 hours of applying R.I.C.E. you can slowly do light rehabilitation by moving your ankle around to regain range of motion.

It’s important that you do light movement with your ankle after 2 – 3 days of rest so that it doesn’t become stiff and you don’t lose range of motion, strength, and flexibility.

You can point your toe up and down, as well as make circles with it.


resistance training


after 1 week of doing light movement, you can then rehabilitate, recondition, and stretch your injured ankle as soon as possible to strengthen it back. you can do resistance training using resistance bands, or your towel to achieve this.



what if the injury is too severe?

most simple sprains get better without any special treatment, but if you have sever ankle injury, then it’s best to get professional medical advice immediately!

things that suggest a severe injury include:

  • your ankle is soooo painful that you cannot stand or walk on it at all!
  • your ankle looks deformed
  • the skin over the ankle is broken
  • the injury was caused by a severe force such as a fall from a height
  • the pain and swelling seem to get worse rather than better the first 2 – 3 days.



“will I be able to get back to training again?”


yes! your body has a natural way to heal itself.

when you have a cut on your skin, your body’s immune system will naturally heal it and close the cut.


in order to have a strong immune system, you need to do more exercise. exercise help boost your body’s immune system so that you can heal faster from sickness or injuries.


Exercise and CancerCatalyst investigates the effect of exercise on our body’s natural killer cells. #ABCcatalyst

Posted by ABC iview on Wednesday, May 11, 2016



so just like a cut on your skin, ligament tears can heal back. 

during Mizan’s 3 month recovery, he didn’t just sit and did nothing.

instead, he did light resistance training and rehabilitation exercise during those 3 months.


and now…


he can jump higher and farther than he was able to do before.


and he can also land his backflip 360.


if you rest properly, and do the necessary steps to rehabilitate your ankle, you can go back to playing and training again.



if you don’t use it, you will lose it




It’s important that you move, rehabilitate, and recondition your ankle as soon as your rest period is up to strengthen it back so that it doesn’t become stiff and lose range of motion, strength, and flexibility.


Human beings are meant to move, run, play, jump, and climb.

The more you use your body, the stronger it becomes.


Being sedentary means you are not using your body.

And when you are not using it, you will soon lose its full capabilities — strength, flexibility, stamina, etc.



The photo on the left shows what will happen if you become inactive and stop using your muscles — It will slowly start to become small and weak. So, if you want to have a strong body, use it more often.



previous injuries shouldn’t stop you from training. you can heal back and start training again if you do things correctly.


American Ninja Warrior, Drew Drechsel was able to get back in shape and compete after he rehabilitated his knee:


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there is no limit. the only limit is the one that you set for yourself.


train safe!

  1. if you get injured, rest and heal properly.
  2. and afterwards, you can rehabilitate and recondition your body back into action.
  3. apply R.I.C.E. for the first 24 – 48 hours,
  4. assess whether your pain has decreased, or getting worse after 2 – 3 days.
  5. move your ankle around so that you don’t lose range of motion,
  6. rehabilitate and recondition your ankle to regain strength, flexibility, and range of motion



other articles relating to healing a sprained ankle:






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