Ankle sprains occur when the ligaments supporting the ankle joint are stretched or torn. They’re incredibly common in field and court sports, so there’s a good chance you’ve experienced one before.
Many players return to sport as soon as the pain settles, but that doesn’t necessarily mean their ankle is ready. Strength, balance and coordination may still be reduced, increasing the risk of rolling your ankle again. Without proper rehabilitation, a seemingly minor injury can develop into an ongoing stability problem.
What should you do after an ankle sprain?
- PEACE & LOVE: Protect, Elevate, Avoid anti-inflammatories, Compress, Educate, Load, Optimism, promote Vascularisation, Exercise.
- Strapping or bracing: An ankle brace or appropriate strapping can provide support and help reduce the risk of reinjury when returning to sport.
- Calf and lower limb strength: Calf raises and progressive single-leg exercises help restore strength and function.
- Balance and proprioception exercises: Single-leg balance and control exercises help improve ankle stability and coordination.
When should you seek help?
See a physio after an ankle sprain, regardless of severity, to assess the injury, guide recovery and reduce the risk of reinjury.
Sprained your ankle? Physio can help you manage your injury, restore strength and stability, and safely guide your return to sport and everyday activities. Book online.
