Bouncing Back from a Sprained Ankle

It Happens All the Time

Ankle sprains are one of the most common injuries seen in physiotherapy clinics. They happen to all kinds of people — from athletes on the field to parents stepping off a curb. In fact, ankle sprains account for about 1 in 10 injuries treated in emergency departments, and they can lead to longer-term issues if not treated properly. The cost to the community is high: missed work, lost sport time, and ongoing discomfort. Most people assume it’s a simple injury — but it’s not always so simple to fix.

What’s Going On Inside Your Ankle?

A sprained ankle happens when the ligaments — the tough bands of tissue that hold your bones together — are stretched or torn. This usually happens when the foot rolls inwards, stretching the outer ligaments too far. The result? Swelling, pain, bruising, and difficulty walking. Most sprains affect the lateral (outside) ligaments, especially the anterior talofibular ligament. Sprains are graded from 1 (mild) to 3 (severe tear or rupture), and more serious injuries can include bone bruises, cartilage damage, or even small fractures.

The Best Treatments We Have Right Now

Treatment starts with RICE — rest, ice, compression, and elevation — but that’s only the first step. Research shows that early movement and rehab are far more important than just resting. A physiotherapist will guide you through exercises that restore movement, strength, and proprioception (your sense of balance and joint position). Bracing or taping can also be useful, especially in sport.

Most people recover well within a few weeks, but up to 40% of people report ongoing issues, like stiffness, weakness, or repeated sprains — especially if rehab is rushed or skipped.

Treatments That Need More Proof

Some people try laser therapy, ultrasound, or electrical stimulation, but these treatments haven’t shown strong results in studies. Supplements like collagen or anti-inflammatory diets may help general healing, but there’s limited direct evidence for ankle sprains. Surgery is rarely needed unless the injury is severe or the ankle remains unstable after rehab.

What’s Next? New Approaches on the Horizon

Researchers are looking into blood flow restriction therapy, wearable tech for movement tracking, and AI-guided rehab apps to speed up recovery and personalise treatment. There’s also interest in how neuromuscular control training can reduce re-injury rates. As tech evolves, rehab may become more targeted and convenient.

Can You Prevent a Sprain? Yes.

You can’t control every step, but you can lower your risk. Strengthening your calf, foot and hip muscles, improving your balance, and wearing proper footwear are all proven strategies. Sports players should consider ankle taping or braces, especially if they’ve had a sprain before. And perhaps most important — don’t rush your return to activity. Complete your rehab and listen to your body.