The Ultimate Guide to Ankle Sprain Recovery with Physiotherapy
Ankle sprains are one of the most common injuries, especially for athletes and active individuals. What starts as a simple twist can lead to ongoing pain or instability if not treated properly.
At In Touch Physio, we believe that the right physiotherapy care can make all the difference in your recovery. This guide will explain what an ankle sprain is, how physiotherapy helps, and what you can do to get back on your feet faster and stronger.
What Is an Ankle Sprain?
An ankle sprain happens when the ligaments around the ankle stretch or tear due to an awkward twist or roll. Symptoms include pain, swelling, and difficulty walking.
There are different grades of sprains:
Grade 1 involves mild stretching and minor swelling
Grade 2 is a partial ligament tear with moderate swelling and bruisin
Grade 3 is a complete tear causing severe swelling and instability
No matter the severity, early treatment is key to a smooth recovery.
Why Physiotherapy Matters
Rest alone is not enough. Too much rest can cause stiffness and muscle weakness, increasing the risk of future sprains.
Physiotherapy helps by:
Reducing pain and swelling
Restoring normal movement
Strengthening muscles and ligaments
Improving balance and coordination
Teaching you how to safely return to activities
What to Expect in Physiotherapy
At In Touch Physio, we begin with a detailed assessment to tailor your treatment.
Your program may include:
Manual therapy to ease pain and improve mobility
Compression and taping to support your ankle
Gentle movement exercises progressing to strengthening and balance training
Functional exercises to prepare you for everyday activities or sports
Advice on managing your injury and preventing future sprains
Each plan is customised to your needs for safe and effective recovery.
Stages of Recovery
Understanding each stage helps you stay on track.
Acute Phase (1-3 Days): Focus on reducing pain and swelling with rest, ice, compression, and elevation. Avoid weight on the ankle.
Early Rehab (3-7 Days): Start gentle movement exercises guided by your physiotherapist.
Strengthening (1-4 Weeks): Build strength in the ankle and surrounding muscles. Begin balance training.
Return to Activity (4+ Weeks): Progress to more challenging exercises and sport-specific drills if needed.
Tips to Prevent Future Sprains
Protect your ankles with these simple tips:
Warm up before exercise
Wear supportive footwear
Include ankle strength and balance exercises in your routine
Avoid uneven surfaces when possible
Stop activity if you feel pain
Ready to Get Back on Your Feet?
Ankle sprains do not have to slow you down. With expert physiotherapy at In Touch Physio, you can recover faster, regain strength, and prevent future injuries.
If you need help with an ankle sprain or want to avoid one, book a session with us today. Let’s work together to keep you moving confidently.
