What to Do When You Sprain Your Ankle in Singapore
by: Dr. Paul Chang, General Practitioner, Regis Medical
Last updated: 27 January, 2026
An ankle sprain is one of the most common injuries seen in clinics across Singapore, whether it happens during sports, gym training, running, hiking, or even a simple misstep on stairs or uneven pavements.
If you sprain your ankle, the first steps are to protect the ankle, reduce swelling, and keep it moving gently. Avoid painful activities, use ice for 15–20 minutes, elevate the foot, and do light ankle movements within a comfortable range.
Seek medical or physiotherapy care if you cannot bear weight, have significant swelling or bruising, or are unsure about the severity. This guide explains how to self-check your sprain, what to do immediately, and when to see a doctor or physio in Singapore.
Manage Ankle Sprains at Regis Medical
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What Is an Ankle Sprain?
An ankle sprain occurs when the ligaments that support the ankle joint are overstretched or torn.
This most commonly happens when the foot rolls inwards (inversion sprain), stressing the ligaments on the outer side of the ankle.
Common situations that cause ankle sprains:
- Sports with sudden direction changes (tennis, basketball, badminton, pickleball)
- Running on uneven ground or trails
- Missing a step on stairs
- Wearing unstable footwear
- Fatigue or poor balance
Common Symptoms of an Ankle Sprain
Symptoms can vary depending on severity, but typically include:
- Pain around the ankle (especially on the outer side)
- Swelling and tenderness
- Bruising that may appear within hours or days
- Difficulty walking or bearing weight
- Stiffness or instability
- A feeling that the ankle may “give way”
⚠️ Red flags that suggest a more serious injury:
- Severe pain immediately after injury
- Inability to take 4 steps
- Visible deformity
- Numbness or tingling
- Pain directly over the ankle bones
If you experience these, seek medical assessment promptly.
Self-Check: How Bad Is My Ankle Sprain?
While imaging is sometimes needed, ankle sprains are often classified into three grades based on symptoms:
Grade 1 (Mild)
- Mild pain and swelling
- No significant bruising
- Able to walk with slight discomfort
- Ligaments overstretched but not torn
Often recovers well with early rehab.
Grade 2 (Moderate)
- Moderate swelling and bruising
- Pain with walking
- Some instability
- Partial ligament tear
Requires structured physiotherapy to prevent long-term issues.
Grade 3 (Severe)
- Severe swelling and bruising
- Significant pain
- Difficulty or inability to bear weight
- Complete ligament tear
Needs medical review, imaging, and guided rehabilitation.
What to Do Immediately After an Ankle Sprain (First 48 Hours)
Early management plays a big role in how well and how fast your ankle recovers.
Step 1: Protect the Ankle
- Avoid activities that cause pain
- Consider ankle support or taping if walking is needed
Step 2: Reduce Swelling
- Ice the ankle for 15–20 minutes, 2–3 times a day
- Elevate the ankle above heart level when resting
Step 3: Gentle Movement (Not Complete Rest)
- Avoid complete immobilisation unless advised
- Gentle ankle movements within pain-free range help circulation and healing
❌ Avoid aggressive stretching, massage, or “pushing through pain” early on.
Should You See a Doctor or Go for an X-Ray in Singapore?
You should consider seeing a GP Clinic if:
- You cannot bear weight
- Pain or swelling is worsening after 2-3 days
- There is significant bruising or instability
- You are unsure if there is a fracture
Doctors may apply the Ottawa Ankle Rules to decide if an X-ray is needed.
Why Physiotherapy Is Important After an Ankle Sprain
Many ankle sprains feel better in a few weeks, but feeling better does not mean fully healed.
Without proper rehabilitation, the ankle may:
- Remain weak or stiff
- Lose balance and proprioception
- Be prone to repeated sprains
- Develop chronic pain or instability
Physiotherapy focuses on full recovery, not just symptom relief.
How Physiotherapy Helps Ankle Sprain Recovery
1. Pain & Swelling Management
- Manual therapy to reduce stiffness
- Soft tissue techniques
- Modalities such as ultrasound
2. Restore Movement & Strength
- Ankle mobility exercises
- Progressive strengthening of the ankle, calf, and foot
- Addressing hip and knee control (often overlooked)
3. Balance & Stability Trainin
- Proprioception drills
- Single-leg balance work
- Sport- and activity-specific control exercises
4. Return-to-Sport or Activity Planning
- Gradual loading programmes
- Running, jumping, or cutting drills when ready
- Guidance on bracing or taping if needed
How Long Does an Ankle Sprain Take to Heal?
Recovery time depends on severity and management:
- Mild sprain: 2–4 weeks
- Moderate sprain: 4–8 weeks
- Severe sprain: 8–12+ weeks
Early physiotherapy often shortens recovery time and reduces recurrence risk.
Can I Continue Exercising With an Ankle Sprain?
In many cases, yes, with modifications.
A physiotherapist can guide:
- Safe cross-training options (cycling, swimming)
- What movements to avoid
- When to reintroduce impact activities
Staying active appropriately helps circulation, strength, and confidence.
Preventing Future Ankle Sprains
Once you’ve sprained your ankle, the risk of re-injury increases, unless preventive steps are taken.
Prevention strategies include:
- Ankle and calf strengthening
- Balance and agility training
- Proper warm-ups
- Appropriate footwear
- Taping or bracing during high-risk sports
When Should You See a Physiotherapist in Singapore?
You should consider physiotherapy if:
- Pain or swelling lasts more than a few days
- You feel unstable or weak
- You want to return safely to sport or exercise
- You’ve had repeated ankle sprains before
Early assessment often leads to faster, more complete recovery.
TCM as an Alternative Treatment Option
Some in Singapore also see TCM Clinic (Traditional Chinese Medicine) as part of their recovery, either on its own or together with physiotherapy. TCM approaches may include:
- Herbal medicine or ointments
- Acupuncture
- Guided exercises from a TCM physician
TCM is sometimes used alongside conventional care. Patients considering these approaches should consult a registered TCM physician and ensure coordination with their primary healthcare provider.
Consult our Doctors or Physiotherapists
An ankle sprain may seem minor, but how you manage it in the first few weeks can influence your long-term ankle strength, stability, and confidence. If you’re unsure about the severity of your injury or want guidance toward a full and safe recovery, getting an early assessment can make a meaningful difference.
If you’d like personalised advice, a proper evaluation, or a structured recovery plan, feel free to contact us to arrange a consultation with our doctor or physiotherapist. We’re here to help you heal well and get back to the activities you enjoy.
Manage Ankle Sprains at Regis Medical
Patient-first, Holistic, Dedicated Healthcare
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