How to fix a sprained foot

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.

1. 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] X Research source Go to source Call your doctor if you think you have a sprain, especially if pain is too severe to put weight on your foot.[2] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source

   • The doctor will examine you to rule out any fractures or ligament tears that could be more serious than a sprain.[3] X Expert Source
     
     Miguel Cunha, DPM
     Board Certified Podiatrist Expert Interview. 22 April 2020. Go to source
   • 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] X Research source Go to source

2. 2

   Rest your foot as long as pain and swelling persist. Treat your sprain by following the RICE rule, or Rest, Ice, Compression, and Elevation.[5] X Expert Source

   
   Miguel Cunha, DPM
   Board Certified Podiatrist Expert Interview. 22 April 2020. Go to source 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] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source

3. 3

   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] X Expert Source

   
   Miguel Cunha, DPM
   Board Certified Podiatrist Expert Interview. 22 April 2020. Go to source
   • Apply ice directly to the sprain, instead of wrapping it around

4. 4

   Compress your foot with an elastic bandage. Compression will help reduce the swelling in your foot after a sprain.[8] X Expert Source

   
   Miguel Cunha, DPM
   Board Certified Podiatrist Expert Interview. 22 April 2020. Go to source 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. 5

   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] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source

   • Keeping your foot above chest level will reduce blood flow to your foot and help decrease swelling.

6. 6

   Take pain relievers and anti-inflammatory medicine. 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] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

1. 1

   Continue with RICE and allow 6 to 8 months for severe sprains to heal. 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] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source

2. 2

   Wear an immobilizing cast according to your doctor’s instructions. 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] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source

3. 3

   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] X Research source Go to source

   • 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.

1. 1

   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] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source

   • Gradually increase your walking time daily.

2. 2

   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] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source

   • Walking around barefoot or in unsupportive footwear, such as flip-flops, could worsen your injury.

3. 3

   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] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source

   • Call your doctor if you have a sudden increase in pain and swelling after an activity.

4. 4

   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] X Research source Go to source

   • If your doctor doesn’t refer you to a physical therapist, ask them to recommend stretches and exercises that benefit your specific injury.

• Can you still walk on a sprained foot?

  

  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.

• How do you treat a moderate foot sprain?

  

  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.

Co-authored by:

Board Certified Podiatrist

This article was co-authored by Miguel Cunha, DPM. 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. This article has been viewed 55,816 times.

Co-authors: 8

Updated: July 5, 2022

Views: 55,816

Article Rating: 87% - 12 votes

Categories: Leg and Foot Health

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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• "I recently sprained my ankle (at least my coach said so...). It wasn't too bad but there was some swelling and a big pop when it happened. It hurt but this helped me become motivated and now I am ready to play again for my team."

• "Just the general info on how to go about resuming daily life after a severe foot sprain.... Helpful to know its not gonna be as quickly as I'd hoped."

• "Never had this type of injury before. Good information and help. Thanks."

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