How to Heal a Foot Sprain

Co-authored by Miguel Cunha, DPM

Last Updated: October 13, 2024 References

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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
See a doctor if you can’t bear weight on your foot. Signs of a sprain include pain, swelling, bruising, and inability to move the joint.^{[1]
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Research source} Call your doctor if you think you have a sprain, especially if pain is too severe to put weight on your foot.^{[2]
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- The doctor will examine you to rule out any fractures or ligament tears that could be more serious than a sprain.^{[3]
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  Expert Source
  
  Miguel Cunha, DPM
  Board Certified Podiatrist
  
  Expert Interview. 22 April 2020.}
- 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]
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Treat your sprain by following the RICE rule, or Rest, Ice, Compression, and Elevation.^{[5]
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Miguel Cunha, DPM
Board Certified Podiatrist

Expert Interview. 22 April 2020.} 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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Ice the sprain 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]
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Miguel Cunha, DPM
Board Certified Podiatrist

Expert Interview. 22 April 2020.}
- Apply ice directly to the sprain, instead of wrapping it around
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Compress your foot with an elastic bandage. Compression will help reduce the swelling in your foot after a sprain.^{[8]
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Miguel Cunha, DPM
Board Certified Podiatrist

Expert Interview. 22 April 2020.} 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.
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Elevate your foot to reduce swelling. 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]
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- Keeping your foot above chest level will reduce blood flow to your foot and help decrease swelling.
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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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]
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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]
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Discuss surgical treatments if your ligaments are seriously damaged. 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]
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- 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.

Method 3

Method 3 of 3:

Resuming Activity

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Begin light activity when pain and swelling subside. 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]
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- Gradually increase your walking time daily.
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Wear a shoe insert or stiff-soled shoes. 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]
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- Walking around barefoot or in unsupportive footwear, such as flip-flops, could worsen your injury.
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Stop doing an activity if you feel sharp pain. Keep weight off of your foot immediately if you feel sharp pain. Rest and ice it for 20 minutes to relieve discomfort.^{[16]
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- Call your doctor if you have a sudden increase in pain and swelling after an activity.
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See a physical therapist to avoid future joint issues. 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]
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- 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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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.

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Thank you for your feedback.
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