Have you twisted your ankle and are now dealing with pain, swelling, and difficulty walking? You might have a lateral ankle sprain, one of the most common injuries—especially in sports, but it can happen to anyone.
The good news is that most ankle sprains heal well with the right treatment—and physiotherapy plays a major role in full recovery and preventing long-term issues.
What Is an Ankle Sprain?
An ankle sprain occurs when the ligaments that stabilize the ankle joint stretch too far or tear—usually due to rolling your foot inward. The lateral ligaments (on the outside of your ankle) are the ones most often affected.
Common Signs & Symptoms
- Pain on the outside of the ankle
- Swelling and bruising
- Difficulty putting weight on the foot
- Feeling of instability or “giving way”
What to Do After an Ankle Sprain
The first few days are important. Use the PEACE & LOVE approach (adapted from the traditional RICE method):
- Protect: Avoid re-injury
- Elevate: Reduce swelling
- Avoid anti-inflammatories (they may slow healing early on)
- Compress: Use a wrap or brace
- Educate: Learn about your injury and how to treat it
Then:
- Load: Start gentle movement early
- Optimism: Believe in your body’s healing
- Vascularization: Do light cardio to promote healing
- Exercise: Rehab is essential for full recovery
Why Physiotherapy Matters
Studies show that rehabilitation exercises help restore balance, strength, and coordination—things you can’t get from rest alone.
Without physio, many people heal but are left with:
- Chronic ankle instability
- Repeated sprains
- Decreased performance or confidence in movement
What the Science Says
A high-quality randomized controlled trial by Doherty et al. (2016) found that manual therapy and supervised exercise were more effective than usual care in improving ankle function.
Another RCT by van Rijn et al. (2007) showed that balance training significantly reduced the risk of re-injury in people with ankle sprains.
What to Expect in Physio
A physiotherapist can help you:
- Reduce swelling and pain
- Restore joint movement and strength
- Improve balance and ankle control
- Return safely to sports or walking
- Prevent re-spraining in the future
When to Seek Help
If your ankle pain persists beyond a few days, or you’ve had multiple sprains, get assessed by a physiotherapist. Early, guided rehab can mean the difference between a strong ankle—or one that keeps letting you down.
References:
Doherty, C., Bleakley, C., Delahunt, E., & Holden, S. (2016). Treatment and prevention of acute and recurrent ankle sprain: An overview of systematic reviews with meta-analysis. British Journal of Sports Medicine, 51(2), 113–125. https://doi.org/10.1136/bjsports-2016-096178
van Rijn, R. M., van Os, A. G., Bernsen, R. M. D., Luijsterburg, P. A. J., Koes, B. W., & Bierma-Zeinstra, S. M. A. (2007). What is the clinical course of acute ankle sprains? A systematic literature review. American Journal of Medicine, 120(4), 324–331.e6. https://doi.org/10.1016/j.amjmed.2006.06.011
