Ankle sprains are a common injury we see at Your Body Hub. Whether it happens during a football game, a basketball match, a run around the block, or simply stepping awkwardly outside of sport, a rolled ankle can be surprisingly painful and frustrating.
The good news is that most ankle sprains recover well with the right management. The challenge is knowing what to do in those first few days and how to safely return to normal activity without increasing your risk of ongoing pain or future sprains.
What Happens During an Ankle Sprain?
An ankle sprain occurs when the ligaments around the ankle are stretched or torn. The most common type is a lateral ankle sprain, which happens when the foot rolls inward and the ligaments on the outside of the ankle are injured.
Symptoms may include:
- Pain around the ankle
- Swelling
- Bruising
- Difficulty walking
- Stiffness
- A feeling of instability or weakness
The severity can range from a mild stretch of the ligament to a complete tear.
The First 72 Hours
Many people immediately wonder whether they should rest completely or try to push through the pain.
Current evidence suggests that complete immobilisation is rarely the best option for most ankle sprains. Instead, the goal is to protect the injured tissue while maintaining as much movement as comfortably possible.
During the first few days:
- Reduce activities that significantly increase pain
- Use crutches if walking is very painful
- Elevate the ankle when resting
- Apply compression if comfortable
- Begin gentle movement within pain limits
Swelling is a normal part of the healing process. While excessive swelling can be uncomfortable, some inflammation is necessary for tissue repair.
Should You Keep Moving?
In most cases, yes.
Once serious injuries such as fractures have been ruled out, gentle movement is often beneficial. Early movement can help maintain ankle mobility, reduce stiffness, and encourage a more efficient recovery.
Simple ankle circles, ankle pumps, and controlled pain free range of motion exercises are often appropriate in the early stages, provided they do not significantly aggravate symptoms.
Movement should be guided by your symptoms. Mild discomfort is usually acceptable, but sharp or worsening pain is a sign to back off.
Start Your Recovery With Expert Support
Whether you’re dealing with pain, injury, or movement concerns, we’ll help you take practical steps towards feeling stronger and moving better. Take the first step toward recovery.
Book Appointment NowWhy Complete Rest Can Slow Recovery
It’s natural to want to avoid moving a painful ankle. However, prolonged rest can lead to:
- Loss of ankle mobility
- Reduced calf strength
- Poor balance and coordination
- Delayed return to activity
The body adapts to what we ask of it. Gradually reintroducing movement and load helps the ankle regain strength and confidence.
This is one reason why many people continue to experience ankle problems months after the initial injury. The pain settles, but the strength, balance, and control are not yet fully restored.
The Most Important Exercises for Recovery
As pain and swelling begin to settle, rehabilitation becomes increasingly important.
Mobility Exercises
The first goal is restoring normal ankle movement.
Examples include:
- Ankle circles
- Alphabet tracing with the foot
- Knee-over-toe ankle mobility drills
Strengthening Exercises
The muscles around the ankle help provide stability and support.
Exercises may include:
- Calf raises
- Resistance band ankle movements
- Single-leg calf raises
- Controlled step-ups
Balance Training
Balance training is one of the most overlooked aspects of ankle rehabilitation.
After an ankle sprain, the body’s ability to sense joint position can be reduced. This can increase the likelihood of future sprains.
Examples include:
- Single-leg standing
- Single-leg standing with eyes closed
- Balance pad exercises
- Dynamic balance drills
Return to Running and Sport
Returning to sport too early is one of the biggest reasons ankle sprains become recurring injuries.
Before returning to football, basketball, netball, running, or other sports, you should be able to:
- Walk pain-free
- Hop comfortably
- Perform single-leg calf raises
- Change direction confidently
- Run without symptoms
A graded return is often more successful than jumping straight back into full training or competition.
Start Your Recovery With Expert Support
Whether you’re dealing with pain, injury, or movement concerns, we’ll help you take practical steps towards feeling stronger and moving better. Take the first step toward recovery.
Book Appointment NowCommon Mistakes That Delay Recovery
Ignoring the Injury
Many people assume ankle sprains will simply heal on their own. While some do, others develop ongoing instability, stiffness, or recurrent sprains.
Returning to Sport Too Soon
Just because the swelling has reduced does not mean the ankle is fully recovered.
Skipping Rehabilitation
Pain relief is not the same as recovery. The underlying strength, mobility, and balance deficits still need to be addressed.
Accepting Repeated Sprains as Normal
If you’ve rolled the same ankle multiple times, it’s worth getting assessed. Recurrent ankle sprains are common but they are not something you simply have to live with.
When Should You Seek Professional Help?
You should consider an assessment if:
- You are unable to bear weight
- Swelling is significant
- Symptoms are not improving after a few days
- The ankle feels unstable
- You have repeated ankle sprains
- You are struggling to return to sport
A thorough assessment can help determine whether additional treatment, imaging, or a structured rehabilitation program is required.
How Your Body Hub Can Help
At Your Body Hub, our Myotherapists, Physiotherapists, and Exercise Physiologists work together to help people recover from ankle sprains and return to the activities they enjoy.
Treatment may include:
- Assessment and diagnosis
- Hands-on treatment to improve comfort and movement
- Strength and rehabilitation exercises
- Return-to-running programs
- Sports-specific rehabilitation
- Education to reduce the risk of future injuries
Whether you’ve recently rolled your ankle or you’ve been dealing with recurring ankle sprains for years, our team can help guide you through a structured recovery plan.
Ready to Get Back on Your Feet?
If you’re dealing with ankle pain, swelling, instability, or repeated sprains, book an appointment with the team at Your Body Hub. We’ll help you understand what’s going on, create a personalised recovery plan, and get you moving with confidence again.