Ankle sprains are one of the most common musculoskeletal injuries, affecting athletes, weekend warriors, and everyday individuals alike. Whether you’ve rolled your ankle stepping off a curb or suffered a sports-related injury, understanding the different types of ankle sprains and the best recovery strategies is essential to getting back on your feet—literally.
At Adaptive Physiotherapy & Massage in Booragoon, we specialize in evidence-based rehabilitation to ensure optimal recovery, reduce pain, and prevent chronic instability. This guide will take you through everything you need to know about ankle sprains, their treatment, and how to bulletproof your ankles against future injuries.
Types of Ankle Sprains
Not all ankle sprains are the same. The severity and type of sprain determine treatment and recovery time.
1. Lateral Ankle Sprains (Inversion Sprains)
🔹 Most common type—accounts for nearly 80% of ankle sprains.
🔹 Occurs when the foot rolls inward, overstretching or tearing the anterior talofibular ligament (ATFL) and calcaneofibular ligament (CFL).
🔹 Common in running, basketball, netball, and unstable terrain.
2. Medial Ankle Sprains (Eversion Sprains)
🔹 Less common but often more severe.
🔹 Happens when the ankle rolls outward, overstressing the deltoid ligament complex.
🔹 Often caused by high-impact forces, such as falls or direct contact.
3. Syndesmosis Sprains (High Ankle Sprains)
🔹 Occurs between the tibia and fibula when excessive rotation forces the bones apart.
🔹 Common in rugby, AFL, and football, where the foot is planted, and the leg twists forcefully.
🔹 Longer recovery time due to deeper ligament involvement.
A Footballer’s Journey to Recovery
James, a 22-year-old footballer, suffered a high ankle sprain after an awkward tackle. Initially, he thought it was minor, but weeks passed with little improvement. Frustrated, he visited Adaptive Physiotherapy & Massage, where we diagnosed his syndesmosis injury and built a tailored rehab plan.
✔ Joint mobilization & soft tissue therapy to reduce stiffness.
✔ Progressive weight-bearing exercises to safely reintroduce movement.
✔ Balance drills & sport-specific agility work to rebuild confidence.
✔ Gradual return-to-sport program ensuring full recovery before competitive play.
Within eight weeks, James was back on the field—stronger and more resilient than before. As high ankle sprains take longer to recover, we couldn’t allow James to lose his overall strength and conditioning. Alongside his rehab plan, we developed a strength and conditioning program that kept him strong and fit while his ankle healed. This approach ensured that when his ankle was fully recovered, he was already in peak condition and could return to play without the need for additional fitness rebuilding.
His story highlights the importance of proper rehabilitation, maintaining overall fitness, and progressive loading for a successful return to sport.
Evidence-Based Treatments for Ankle Sprains
While the pain and limited mobility from an ankle sprain can be frustrating, physiotherapy offers effective treatments based on the latest research. By addressing pain and inflammation early on and incorporating targeted rehabilitation techniques, physiotherapists can guide patients back to full functionality and reduce the risk of reinjury.
1. The Updated Approach to Acute Injury Management
The traditional approach to treating ankle sprains, often remembered by the acronym RICE (Rest, Ice, Compression, Elevation), is still relevant but has evolved. Current evidence supports a modified approach that includes early movement within pain limits to promote circulation and tissue healing. The goal is to minimize swelling, reduce pain, and prevent further injury.
- Rest: While rest is important, prolonged immobilization can lead to stiffness and delay recovery. Physiotherapists encourage controlled movement as soon as possible.
- Ice: Applying ice to the injured area reduces pain and inflammation, particularly within the first 48 hours. Evidence supports intermittent icing for 10-15 minutes every few hours.
- Compression and Elevation: Wrapping the ankle with a compression bandage and elevating it above heart level helps reduce swelling. These techniques should be maintained until swelling subsides.
Incorporating early functional movements, such as gentle ankle circles and toe exercises, is now commonly recommended to prevent muscle wasting and joint stiffness.
2. Manual Therapy: Restoring Ankle Mobility and Function
Manual therapy is a valuable component of ankle sprain treatment. Research shows that joint mobilizations, soft tissue massage, and manipulations can significantly reduce pain and improve range of motion in the affected ankle. For example:
- Joint Mobilizations: Physiotherapists often perform gentle joint mobilizations to help restore normal movement in the ankle joint. Mobilizations help to realign the joint, improve proprioception, and reduce stiffness.
- Soft Tissue Techniques: Techniques like massage and myofascial release can address any muscle tightness or fascial restrictions around the ankle. This not only reduces pain but also enhances mobility, making it easier to progress through rehabilitation exercises.
In combination, manual therapy techniques can speed up recovery by reducing muscle tension, improving circulation, and restoring joint function. It’s particularly beneficial for patients dealing with chronic ankle instability after multiple sprains.
3. Exercise Rehabilitation
Exercise rehabilitation is crucial in treating ankle sprains and building resilience to prevent future injury. A tailored exercise program helps restore strength, balance, and proprioception (the body’s ability to sense its position in space), which are essential for preventing reinjury.
- Range of Motion Exercises: Early exercises aim to regain full ankle mobility. These include gentle ankle circles, alphabet exercises (using the foot to “draw” letters), and dorsiflexion/plantarflexion movements.
- Strengthening Exercises: Strengthening the muscles surrounding the ankle joint helps stabilize the joint and protects the ligaments. Typical exercises include resisted ankle movements with a band, calf raises, and toe raises. These exercises target not only the ankle muscles but also the calves and peroneals, which contribute to ankle stability.
- Balance and Proprioception Training: Proprioception exercises help retrain the body’s balance system, which is often impaired after an ankle sprain. Single-leg balancing on stable and unstable surfaces, heel-to-toe walking, and agility drills improve stability and reduce the risk of recurrent injuries.
Gradually progressing through these exercises as the ankle heals ensures a safe return to daily activities or sports while minimizing the chance of reinjury.
4. Strengthening and Building Resilience for the Future
To achieve lasting recovery, physiotherapy aims not only to heal the immediate injury but also to build a resilient ankle. Strengthening and resilience exercises can fortify the ankle’s stability and adaptability, reducing the likelihood of future sprains.
- Functional Strength Training: Exercises like single-leg squats, lunges, and step-downs integrate the ankle with other joints, teaching it to function efficiently under load. These exercises simulate real-life movements and prepare the ankle for complex activities.
- Plyometric and Agility Drills: For athletes or those returning to high-demand activities, plyometric exercises (like jump training) and agility drills improve speed, power, and dynamic stability. Exercises such as lateral jumps, shuttle runs, and ladder drills replicate the quick movements that often lead to ankle sprains, providing a controlled environment to train safely.
- Injury Prevention Strategies: Physiotherapists educate patients on strategies to reduce the risk of reinjury, including proper warm-up routines, footwear selection, and avoiding unstable surfaces when possible.
Preventing Future Ankle Sprains
Once you’ve sprained your ankle, you’re at a higher risk for recurrence. Here’s how to build a resilient ankle:
👟 Wear Proper Footwear: Ensure your shoes provide adequate ankle support and cushioning.
🏋️ Strengthen the Lower Limb Chain: Strong calves, peroneals, glutes, and core reduce excessive strain on the ankle.
🦵 Use Ankle Braces or Taping for High-Risk Activities: Provides extra support during sports or unstable conditions.
🚀 Warm-Up & Mobility Work: Prepare your joints and muscles before training or competition to reduce injury risk.
When to Seek Professional Help
🚩 If swelling and pain persist beyond two weeks, despite rest and rehabilitation.
🚩 If you experience recurrent ankle instability or frequent rolling.
🚩 If you struggle with stiffness, weakness, or loss of function in daily activities.
At Adaptive Physiotherapy & Massage in Booragoon, we specialize in individualized rehabilitation programs, ensuring a full and lasting recovery.
Conclusion: Take the Right Steps Toward Recovery
Ankle sprains don’t have to sideline you long-term. With the right treatment—including manual therapy, progressive exercise, and movement retraining—you can recover stronger and reduce the risk of reinjury.
At Adaptive Physiotherapy & Massage, we take a scientific and individualized approach to restore mobility, strengthen weak points, and help you return to full function—pain-free.
If you’re dealing with ankle pain, instability, or repeated sprains, contact us today for a comprehensive assessment and tailored rehabilitation plan that gets you moving with confidence. 🚀
References
- Van Mechelen, W., et al. (2019). “Sports Injuries and Prevention: The Role of Physiotherapy.” British Journal of Sports Medicine.
- Hubbard-Turner, T., & Turner, M. J. (2015). “Physical Therapy Interventions for Ankle Sprains.” Journal of Orthopaedic & Sports Physical Therapy.
- Bleakley, C. M., et al. (2014). “The Use of Manual Therapy in the Treatment of Ankle Sprains: Evidence-Based Recommendations.” Physiotherapy Research International.
- Hupperets, M. D., et al. (2020). “Strengthening and Proprioception in the Prevention of Ankle Sprains.” Journal of Athletic Training.
- Feger, M. A., et al. (2021). “Progressive Rehabilitation Techniques for Ankle Instability.” International Journal of Sports Medicine.
