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What To Do After Spraining Your Ankle
Ankle sprains are one of the most common injuries we see at Spine & Sports Physiotherapy. They often occur during sport, exercise, walking on uneven ground or awkward twisting movements that cause the ligaments around the ankle to become overstretched or injured.
The first few days after an ankle sprain are important for helping reduce swelling, manage pain and support recovery. A commonly recommended early management approach includes rest, ice, compression and elevation (often referred to as RICE). These strategies can help settle inflammation and reduce excessive swelling around the ankle.
Once pain levels begin to settle, gentle ankle movements are important to help prevent the joint from becoming overly stiff. Early mobility exercises can assist with restoring movement and improving circulation through the injured area.
As symptoms improve further, strengthening exercises become an important part of rehabilitation. Double-leg calf raises are often used early in recovery to help activate the calf muscles and gradually reload the ankle. Strengthening the surrounding muscles can help improve ankle support and function during walking and daily activities.
Balance training is another key component of ankle rehabilitation. After an ankle sprain, the body’s ability to stabilise the ankle can be reduced, increasing the risk of re-injury. Exercises such as single-leg standing balance drills help retrain ankle stability and improve control. More advanced dynamic balance exercises may then be introduced for people returning to running or sport.
Signs that you may benefit from professional assessment include:
- Ongoing swelling or bruising
- Difficulty weight-bearing
- Persistent pain after several days
- Recurrent ankle sprains
- Ongoing instability or weakness
At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess ankle injuries, guide rehabilitation and develop an individualised recovery program to help restore strength, balance and confidence with movement.