Heat
Applying heat to the injury when the inflammation has subsided can help increase blood flow to the sprained ankle and relax surrounding muscles. You should only do this when the swelling has subsided or you risk worsening the swelling.
You may apply a warm compress to the sprained ankle for around 15 to 20 minutes a few times a day to promote healing. [6] Make sure whatever you use to apply the heat is warm, not scalding hot so you do not injure yourself.
Stretching
It is good to rest your ankle following injury, but once your injury starts to get better it is important to practice stretching the ankle. Inactivity can cause the muscles and surrounding tissues to become weak, which can be bad too.
Gently stretching the sprained ankle can help increase blood circulation in the ankle and strengthen the muscles around it. [7] There are many stretches you can perform, but it is best to keep it simple in the beginning.
You may try stretching the ankle in all directions a few times a day. You could try stretching the foot backward and forward a few times or gently rotating it either clockwise or anticlockwise. If it starts to hurt, you can stop and stick to less painful stretches.