How to Heal a Foot Sprain

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From your ankle to your toes, your foot contains many bones, ligaments, and joints that are prone to injury. A sprain is a stretched or torn ligament. See your doctor if you’ve sprained any part of your foot and can’t bear weight on it. They’ll let you know how severe the injury is and, if necessary, provide crutches and a boot. Wrap your foot with an elastic bandage, and rest, ice, apply compression, and elevate it until pain and swelling subside. While mild to moderate sprains should heal within a few weeks, it could take several months to fully recover from a severe sprain.

Method 1
Method 1 of 3:

Treating Minor to Moderate Sprains

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  1. Signs of a sprain include pain, swelling, bruising, and inability to move the joint. [1] Call your doctor if you think you have a sprain, especially if pain is too severe to put weight on your foot. [2]
    • The doctor will examine you to rule out any fractures or ligament tears that could be more serious than a sprain. [3]
    • Grade I, or minor, sprains may feel slightly sore and swell a little bit. They often don’t require medical attention. A Grade II sprain may have longer lasting pain, swelling, and bruising. You may not be able to put weight on the foot. A Grade III sprain will have severe pain, swelling, and bruising. You will not be able to stand on the foot. [4]
  2. Treat your sprain by following the RICE rule, or Rest, Ice, Compression, and Elevation. [5] Get plenty of rest, avoid any activity that causes pain, and try to keep your foot still. Try not to put weight on your foot. If necessary, get crutches or a cane from your doctor. [6]
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  3. for 20 minutes 2 to 3 times per day. Keep icing your foot until your symptoms subside. Ice will help reduce swelling and inflammation, and it will also give you some pain relief. [7]
    • Apply ice directly to the sprain, instead of wrapping it around
  4. Compress your foot with an elastic bandage. Compression will help reduce the swelling in your foot after a sprain. [8] Wrap your foot snugly, but don’t cut off your circulation. If your bandage has clips, use them to keep it in place. If not, use medical tape to secure it.
    • Your doctor may also provide you with a compression boot or splint.
  5. Keep your foot higher than the level of your heart as often as possible. For example, lie down and prop your foot up on 2 or 3 pillows so it’s above your chest. [9]
    • Keeping your foot above chest level will reduce blood flow to your foot and help decrease swelling.
  6. Over the counter drugs should be enough to control pain and swelling. Take any medication according to the instructions on the bottle or as directed by your doctor. [10]
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Method 2
Method 2 of 3:

Treating Severe Sprains

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  1. You should also treat a severe sprain with rest, ice, compression, and elevation. However, while a less serious sprain can heal within 2 to 4 weeks or less, a severe sprain can take months to heal. Keep weight off of your foot and stick with RICE treatment throughout the healing process. [11]
  2. A severe sprain involves significant ligament damage. In order to heal, your foot needs to be immobilized as much as possible. Your doctor will provide you with an immobilization cast or boot and let you know how long to wear it. [12]
  3. The most serious sprains may require surgery. If you have severe ligament damage, your primary doctor will likely refer you to a podiatrist, or foot specialist. After surgical reconstruction, you’ll have to wear a boot for 4 to 8 weeks. [13]
    • Depending on your injury’s severity, you’ll start physical therapy 4 to 8 weeks after surgery. It could take anywhere from 16 weeks to 12 months to fully recover.
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Method 3
Method 3 of 3:

Resuming Activity

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  1. Check with your doctor before putting weight on your foot, especially if you have a moderate or severe sprain. Begin walking when you can bear weight without feeling pain. Start by walking for 15 to 20 minutes, or less if you feel sore. [14]
    • Gradually increase your walking time daily.
  2. Your doctor might recommend a stiff shoe insert to support your foot during recovery. If not, wear stiff-soled shoes whenever you bear weight on your foot. [15]
    • Walking around barefoot or in unsupportive footwear, such as flip-flops, could worsen your injury.
  3. Keep weight off of your foot immediately if you feel sharp pain. Rest and ice it for 20 minutes to relieve discomfort. [16]
    • Call your doctor if you have a sudden increase in pain and swelling after an activity.
  4. A bad sprain can lead to arthritis and other joint issues later in life. If you’ve suffered significant ligament damage, you’ll need to see a physical therapist to avoid complications. [17]
    • If your doctor doesn’t refer you to a physical therapist, ask them to recommend stretches and exercises that benefit your specific injury.
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Expert Q&A

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  • Question
    Can you still walk on a sprained foot?
    Miguel Cunha, DPM
    Board Certified Podiatrist
    Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Dr. Cunha is a foot and ankle surgeon with experience treating a wide array of foot and ankle conditions from minor problems to complex reconstructive foot and ankle surgery. Dr. Cunha received his DPM from the Temple University School of Podiatric Medicine and completed his residency as the Chief Resident at the Washington Hospital Center and Georgetown University where he specialized in lower extremity trauma, diabetic limb salvage, and reconstructive surgery of the foot and ankle. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine.
    Miguel Cunha, DPM
    Board Certified Podiatrist
    Expert Answer
    When you're healing a sprain, try to minimize any impact or weight on your foot. That might mean staying off of it, or you might use a cane or crutches if you still need to get around.
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  • Question
    How do you treat a moderate foot sprain?
    Miguel Cunha, DPM
    Board Certified Podiatrist
    Dr. Miguel Cunha is the founder of Gotham Footcare and is a podiatrist based in Manhattan, New York. Dr. Cunha is a foot and ankle surgeon with experience treating a wide array of foot and ankle conditions from minor problems to complex reconstructive foot and ankle surgery. Dr. Cunha received his DPM from the Temple University School of Podiatric Medicine and completed his residency as the Chief Resident at the Washington Hospital Center and Georgetown University where he specialized in lower extremity trauma, diabetic limb salvage, and reconstructive surgery of the foot and ankle. Dr. Cunha is a member of the American Podiatric Medical Association, the New York Podiatric Medical Association, the American College of Foot and Ankle Surgeons, and is board certified in Podiatric Medicine.
    Miguel Cunha, DPM
    Board Certified Podiatrist
    Expert Answer
    Remember the acronym RICE, which stands for Rest, Ice, Compression, and Elevation. You should also see a foot and ankle specialist to make sure you don't have any fractures or tears of the ligament that could require more treatment.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      References

      1. ↑ https://www.niams.nih.gov/health-topics/sports-injuries#tab-symptoms
      2. ↑ https://medlineplus.gov/ency/patientinstructions/000652.htm
      3. ↑ Miguel Cunha, DPM. Board Certified Podiatrist. Expert Interview. 22 April 2020.
      4. ↑ https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/
      5. ↑ Miguel Cunha, DPM. Board Certified Podiatrist. Expert Interview. 22 April 2020.
      6. ↑ https://medlineplus.gov/ency/patientinstructions/000652.htm
      7. ↑ Miguel Cunha, DPM. Board Certified Podiatrist. Expert Interview. 22 April 2020.
      8. ↑ Miguel Cunha, DPM. Board Certified Podiatrist. Expert Interview. 22 April 2020.
      9. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/foot-pain-and-problems
      1. ↑ https://www.health.harvard.edu/healthbeat/7-ways-to-fix-foot-pain
      2. ↑ https://www.health.harvard.edu/pain/foot-sprain-
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438874/#!po=61.1111
      4. ↑ https://www.pennmedicine.org/for-patients-and-visitors/find-a-program-or-service/orthopaedics/foot-and-ankle-pain/foot-and-ankle-ligament-surgery
      5. ↑ https://medlineplus.gov/ency/patientinstructions/000652.htm
      6. ↑ https://medlineplus.gov/ency/patientinstructions/000652.htm
      7. ↑ https://medlineplus.gov/ency/patientinstructions/000652.htm
      8. ↑ https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/

      About This Article

      Article Summary X

      If you think you might have a foot sprain, call your doctor right away, especially if you can’t put weight on your foot. They’ll help you determine how serious the sprain is and whether you need medical treatment. While your foot is healing, rest it as much as possible. Try to keep it elevated above the level of your heart to minimize swelling. You can also put ice on it for 20 minutes at a time for the first few days to manage inflammation and pain. Your doctor might also recommend wearing a compression bandage or boot, which will stabilize the area and prevent swelling. If you’re in a lot of pain, take an over-the-counter painkiller, such as ibuprofen. While most sprains will get better within a few days or weeks, you might need to rest longer or get medical treatment, such as surgery, for a more severe sprain. Read on for expert advice on how to return to your regular activities after a foot sprain!

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