Short answer: ankle stiffness after an old sprain is common, and most sprains improve within about two weeks, but severe ones can take months to return to normal.[10] Once you can move the joint without pain stopping you, keep it moving so it doesn't stiffen.[10]
Ankle stiffness after an old sprain: what to know
- Keep it moving gently so the joint doesn't become stiff.[10]
- Avoid strenuous activity such as running for up to 8 weeks after a sprain.[10]
- Physiotherapy may help if recovery is slow.[10]
- Warmth can feel comfortable on an old, stiff joint, but the NHS advises avoiding heat in the first couple of days after a fresh sprain.[10]
When to see a doctor
See a GP if it's getting worse or isn't improving.[10] Call NHS 111 / get urgent help for severe or worsening pain or swelling, being unable to bear weight, or a high temperature.[10] Emergency care if you heard a crack, the shape has changed, it's numb or tingling, or the skin is blue, grey or cold.[10]
Sources
Written by the Prife iTeraCare team and last reviewed on 10 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.
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