Ankle Sprains
Ankle Sprains
Ankle sprains are one of the most common sports injuries, particularly involving the lateral (outer) ligaments of the ankle. These ligaments, primarily the anterior talofibular ligament (ATFL), can become overstretched or torn when the foot rolls inwards unexpectedly, often during activities involving quick changes in direction, jumping, or uneven surfaces. This type of movement places excessive strain on the lateral side of the ankle, resulting in a sprain.
While many people consider ankle sprains to be a “minor” injury, inadequate rehabilitation can lead to chronic ankle instability, decreased balance, and a high risk of recurrent sprains. That’s why early and structured physiotherapy is essential.
Common symptoms of a lateral ankle sprain include:
- Swelling and bruising on the outside of the ankle
- Pain when walking or bearing weight
- Tenderness over the outer ankle ligaments
- A feeling of instability or “giving way”
Physiotherapy plays a crucial role in a full and safe recovery. Treatment focuses on PEACE and LOVE – protect, elevate, avoid anti-inflammatories, compress, and educate, followed by load, optimism, vascularisation, and exercise. As healing continues, your rehab will include:
- Strengthening exercises for the ankle and surrounding muscles
- Proprioception and balance training to retrain your body’s sense of joint position
- Sport-specific drills to prepare you for a confident return to activity
Helpful tips during recovery:
- Start gentle ankle movements early to maintain mobility
- Avoid walking through pain, it can delay healing
- Consider taping or wearing a brace during early return to sport for extra support
Prevention strategies
To reduce the risk of future sprains, include regular balance and agility drills, calf strengthening, and ensure your footwear is supportive and sport-specific. High-risk athletes may also benefit from ankle taping or bracing during training and matches.
If you’ve recently sprained your ankle, getting a physiotherapy assessment early can make a big difference in your recovery speed and long-term ankle health.