Why “Just Walking Off” an Ankle Sprain Can Cost You Months on the Field

By Micaela Kennedy, PT, DPT

Whether you're a weekend warrior, a competitive athlete, or just someone who enjoys staying active, you've likely heard the phrase, "It's just a sprain, I’ll walk it off."

But the truth is, just walking off an ankle sprain without proper treatment is a huge risk. One that can cost you weeks or even months off the field.

Ankle sprains are one of the most common injuries in sports. They often happen during a quick change of direction, landing awkwardly, or rolling the ankle. Because there’s often no fracture and minimal swelling, many athletes assume it’s not a big deal.

However, even a Grade I sprain (the mildest type) involves microscopic tearing of the ligaments and disruption of the joint’s mechanics. Ignoring this damage can lead to compensations in how you walk, run, or jump, which can negatively impact your entire kinetic chain.

What Happens When You “Walk It Off”

Walking it off may feel okay in the moment, especially once the initial pain subsides. But here’s what’s really happening beneath the surface:

• Ligament healing is incomplete

Without rest and guided rehab, the ligaments remain stretched and unstable.

• Muscle compensation increases

Other muscles begin to take over to protect the ankle, which can lead to overuse injuries elsewhere—like the knee, hip, or lower back.

• Proprioception is impaired

Your sense of joint position (a key part of balance and coordination) decreases, making re-injury much more likely.

• Risk of Chronic instability increases

Repeated sprains become more frequent, and what started as a minor injury turns into a chronic issue.

This is how a “small sprain” turns into months off the field—not because of the initial injury, but because of what wasn’t done afterward.

Early Rehab and Proper Recovery

Here’s what I recommend as a physical therapist any time you sprain your ankle—even if it feels mild:

1. Rest and protect the area. Use crutches or a brace if needed. Don’t push through pain.

2. Get a professional assessment. Not all sprains are equal. A PT can determine the grade of the sprain and create a tailored rehab plan.

3. Begin early mobility and stability work. Gentle movement, range-of-motion exercises, and neuromuscular retraining are key to a full recovery.

4. Progress to strength and functional training. Once pain and swelling subside, targeted strengthening and sport-specific drills can begin.

5. Don’t skip the return-to-play phase. Your ankle might feel better, but jumping back into full activity too soon heightens the risk of re-injury. Your PT will guide you through gradual return-to-sport testing to ensure you're truly ready.

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The Bottom Line

A poorly managed ankle sprain can lead to chronic instability, recurring injuries, and long-term joint degeneration, which can keep you off the field for months.

So next time someone tells you to "walk it off", remember that taking the time to rehab properly now means less time off the field later—and a stronger, more resilient return to doing what you love.

Need help recovering from an ankle sprain?Let’s build a personalized plan to get you back safely, stronger than before. Reach out to schedule an evaluation today!