Ankle sprains are one of the most common sports-related injuries we see in physiotherapy. Despite how frequently they occur, many people don’t fully understand what a sprain is or how to prevent one.
What Is an Ankle Sprain?
A sprain is an injury to a ligament, which is a type of soft tissue that helps hold our joints together. While muscles and tendons are responsible for moving our joints, ligaments provide stability by keeping the joints aligned.
But ligaments do more than just hold things together. They also play a crucial role in proprioception (the body’s ability to sense where it is in space). For example, the reason you can touch your nose with your finger in the dark without poking your eye is thanks to proprioception. This sense is especially important in the ankle when walking on uneven or unstable surfaces, helping you maintain balance and avoid injury.
Most ankle sprains happen when the foot suddenly twists or “rolls” inward, stretching or even tearing the ligaments on the outside of the ankle. Common symptoms include swelling, bruising, and difficulty putting weight on the affected foot.
What Should You Do If You Sprain Your Ankle?
If you’re unable to take four consecutive steps after an ankle injury, it’s a good idea to seek medical advice to rule out a fracture.
If a fracture is unlikely, initial care usually includes rest, elevation, and applying ice to manage swelling. However, rest doesn’t mean complete immobility. In fact, keeping the ankle too still can lead to stiffness. Instead, gentle movement and walking (within your comfort level) are encouraged to promote recovery.
Minor sprains can heal fairly quickly, while more severe injuries may take longer. Regardless of severity, it’s important to rehab the ankle properly by retraining the proprioceptive system that may have been compromised during the injury.
Why Rehab Matters
One of the biggest concerns after an ankle sprain is the risk of reinjury. Because the stretched ligament may no longer send accurate proprioceptive signals, it’s common for people to experience repeated sprains. It’s not unusual for patients to come in saying, “This is the fifth time I’ve sprained this ankle.”
The good news? With the right rehab program, focused on rebuilding strength, stability, and proprioception, you can significantly reduce the risk of recurrence. This is especially important for anyone looking to return to sports or high-impact activities.
We’re Here to Help
If you’ve experienced multiple ankle sprains or are dealing with ongoing ankle pain, don’t hesitate to reach out to our team. We’re here to help you recover fully and get back to doing the things you love.
If you would like any further advice on injury prevention or exercise, we would love to help. If an injury is preventing you from doing the things that you love, please call us on 01276 37670 to book a physiotherapy appointment.
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Thanks for reading
Dom Walcott (BSc MCSP SRP)
Clinical Lead at Thorpes Physiotherapy