How to manage an ankle sprain

An ankle sprain is one of the most common injuries we see at Sutherland Shire Physio. It can happen suddenly, causing pain, swelling, and limited movement. Knowing how to manage a sprained ankle properly can speed up recovery and reduce the risk of long-term problems. This post offers practical advice from a physiotherapy perspective, including tips to avoid ankle sprains in the first place.

Compression will help to reduce swelling

Understanding an ankle sprain

An ankle sprain occurs when the ligaments that support the ankle stretch or tear due to sudden twisting or rolling of the foot. The most common type is an inversion sprain, where the foot rolls inward. This injury can range from mild stretching to complete ligament tears.

Symptoms include:

• Pain around the ankle, especially on the outside

• Swelling and bruising

• Difficulty putting weight on the foot

• Reduced range of motion

  
  

If you experience severe pain, inability to walk, or numbness, seek medical attention immediately.

Immediate steps to manage a sprained ankle

When an ankle sprain happens, quick and correct action can limit damage and speed healing. Follow these steps:

Rest

Avoid putting weight on the injured ankle. Use crutches if needed to prevent further injury.

Ice

Apply ice packs wrapped in a cloth for 15-20 minutes every 2-3 hours during the first 48 hours. Sticking your ankle in a bucket of icey water also works well. This helps reduce swelling and pain.

Compression

Use an elastic bandage or compression wrap to control swelling. Make sure it is snug but not too tight to cut off circulation.

Elevation

Keep the ankle raised above heart level as much as possible. This reduces blood flow to the area and limits swelling.

These steps are often called the RICE method and are the first line of treatment before seeing a physiotherapist. Avoid anything that might cause HARM (Heat, alcohol/anti-inflammatories, running or massage).

Role of physiotherapy in ankle sprain recovery

A physiotherapist will assess the severity of the sprain, grading it from a GI-III as well as screen for any fractures and refer on for X-ray if necessary. Early physiotherapy helps ensure proper management of the injury. Once assessed they will aim to restore strength, flexibility, and balance, which are crucial to prevent re-injury.

If not properly assessed by a physiotherapy more complex ankle injuries that happen as a result of an ankle sprain such as midfoot sprains, syndesmosis injuries along with avulsion or talar dome fractures can go undiagnosed. These injuries require more signifcant treatment inlcuding time in a boot or a orthopeadic surgeon review and should not be missed.

Most ankle sprains recover within 4-6 weeks with appropriate management and rehabilitation. At Sutherland Shire Physio, your therapist will walk you through a tailored rehab program and will often tape to support the ankle during recovery and return to sport.

Tips to avoid ankle sprains during activity

• Warm up properly before playing

  • Include dynamic stretches and light jogging to prepare muscles and joints.

  • incorperate change of direction and jumping and landing skills relevant to your sport

  
  

• Wear appropriate footwear that fits well and provides good ankle support for your sport and strap your ankle if you have previously injured it.

  
  

• Strengthen your ankles with regular exercises such as calf raises and resistance band work.

  
  

• Improve balance by practicing single-leg stands or using balance boards.

  
  

• Be mindful of playing surfaces. Uneven or slippery grounds increase the chance of rolling your ankle.

  
  

• Stretch your calves

  • tight calves is the biggest risk factor for an ankle injury (see below picture)

  
  

When to see a physiotherapist

If pain and swelling do not improve after a few days or if you struggle to walk, consult a physiotherapist. Early assessment helps identify the severity and rule out any complications.

Our Physio's at Sutherland Shire Physio will provide expert guidance on recovery and safe return to sports. They can also recommend custom exercises and supports tailored to your needs.