Ankle Sprain Survival Guide: What to Do

What Is an Ankle Sprain?

Most of us have ‘rolled’ an ankle at some point! Whether it’s from a sudden twist, an awkward landing on uneven ground, or a sport involving jumping, cutting, or quick changes of direction, these injuries can lead to pain, swelling, and instability—especially around the outer part of the ankle joint.

An ankle sprain typically involves damage to the ligaments—strong bands of connective tissue that help stabilise the joint. On the outer side of the ankle, the Anterior Talofibular Ligament (ATFL) and the Calcaneofibular Ligament (CFL) connect the lateral malleolus (the bony bump on the outside of your ankle) to the bones beneath it (the talus and calcaneus). These ligaments help resist the inward rolling (inversion) of the foot.

Also crucial to ankle stability are the peroneal muscles (also known as fibularis muscles), which run down the outside of the shin and wrap behind the lateral malleolus. These muscles play a key role in preventing recurrent sprains and maintaining balance.

What Should You Do After an Ankle Sprain?

In the first 48–72 hours, follow the RICE protocol:

• Rest – Avoid painful activity, but try not to completely immobilise the ankle. Gentle movement can help.

• Ice – Apply for 20 minutes on and 20 minutes off, repeating a few times throughout the day.

• Compress – Use a compression bandage or Tubigrip to help manage swelling.

• Elevate – Keep the ankle raised above hip level whenever possible.

Avoid heat and alcohol in the early stages, as these can increase swelling and delay healing.

It's a good idea to see a physiotherapist within the first few days of the injury to rule out more serious damage (such as a fracture) and to begin a structured rehabilitation plan.

What Does Ankle Sprain Rehab Involve?

Rehabilitation is essential to restore full function and reduce the risk of re-injury. A comprehensive rehab program typically includes:

1. Reducing pain and swelling

2. Restoring full range of motion

3. Strengthening – not just the ankle, but also the knee and hip for whole-leg stability

4. Improving balance and proprioception

5. Function- or sport-specific training – to prepare for return to activity

   
   

At our clinics, we use VALD ForceDecks to assess squatting and jumping patterns, helping us identify deficiencies and asymmetries. This data-driven approach ensures you return to sport or activity safely and confidently.

Early physiotherapy intervention can speed up recovery, reduce the risk of long-term instability, and help you get back to doing what you love—whether that’s sport, work, or daily life.

If you’ve recently sprained your ankle, don’t wait—book an appointment with one of our experienced physio's today!