so you sprained your ankle

rest

actually resting it for at least several days right after you get injured will really help w recovery.

• if you must walk about use an ankle brace ($15) to immobilize.
• note that using the ankle brace for too long also slows down the recovery (hence why you need to see a doctor)

pain management

ice pack with the strap ($15) is SO MUCH BETTER than trying to balance / get the right amount of pressure with a bag of peas. you can keep icing whenever its painful for to help with the pain (even beyond the 72 hours the internet usually recommends!)

exercise

you can still get a VERY tiring workout without using your ankle at ALL. floor workouts ($0, youtube)

doctor’s visit

to check if there’s still pain at the same level(ish) after a 3-4 weeks.

• i learnt I had multiple partial ligament tears 2 months in, luckily hadn’t done a ton to worsen it, but knowing earlier could have sped up recovery by 1-2 weeks.

recovery

• resting beyond a point can slow down recovery. the point is not to feel no pain at all, but to not feel too much pain. pain in normal activities (e.g. walking) should not be above a 3/10. stop if it exceeds that in early recovery (source: 2 PTs).
• if it’s a more serious sprain, PHYSIOTHERAPY is great! do it! it works! many people. corollary: do your physio / ankle rehab hw religiously without fail. treat it like medicine.
• use a wedge for calf stretching (doing it on the wall is v irritating) ($20)
• if the sprain is more serious e.g. a partial ligament tear it can take months of recovery even with physio. just fyi.

long-term

• supportive shoes with excellent ankle support are a life-long game changer. i was recommended asics nimbus ($100-150ish) by my PT and have basically lived in them now for several years. it’s like walking on a cloud.