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Ankle Sprains

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Ankle Sprains: What’s Really Going On and How to Get Back on Track

An ankle sprain is one of the most common injuries out there, whether it happens during sport, a workout, or just stepping awkwardly off a curb. It can seem like a small issue at first, but without the right approach, it can linger longer than expected.

The good news? With the right management, most ankle sprains recover well and you can get back to moving confidently again.

What’s your nearest clinic?

Ealing
Southall
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So, What Actually Is an Ankle Sprain?

An ankle sprain happens when the ligaments around your ankle are stretched or torn. These ligaments help stabilise the joint, so when they’re injured, the ankle can feel painful, swollen, and less reliable.

Most sprains occur when the foot rolls inward (a “rolled ankle”), placing stress on the outer ligaments. This can happen quickly and unexpectedly, even during everyday movements.

Sprains can vary in severity, from mild overstretching to more significant tears, which is why recovery time isn’t the same for everyone.

About your therapists

Riddhi Shah
Kajol Kamath

What Does It Usually Feel Like?

Right after the injury, you might notice:
  • Pain around the ankle, especially when putting weight on it
  • Swelling that develops fairly quickly
  • Bruising over the next few days
  • Difficulty walking or a noticeable limp
  • A feeling of weakness or instability
For some, the pain settles quite quickly. For others, it can stick around, especially if the ankle isn’t properly rehabilitated.
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Why It Sometimes Doesn’t “Just Heal”

A common assumption is that ankle sprains will sort themselves out with rest. What’s actually happened is that the body has calmed the symptoms not necessarily restored the ankle’s function.

After a sprain, it’s not just the ligament that’s affected. You can also lose:

Strength in the surrounding muscles:

Muscles around the ankle weaken when you stop using them. Less strength = less support = more strain on the joint. Everyday stuff (walking, stairs, quick turns) becomes riskier.

Balance and coordination:

Ligaments help tell your brain where your ankle is (proprioception). After a sprain, that signal gets a bit “glitchy”. Result: that wobbly, unstable feeling

Confidence in loading the ankle:

Your brain remembers the injury (even if you don’t think about it). You might subconsciously avoid fully loading the ankle. This can lead to awkward movement or favouring the other side
If these aren’t addressed, it can lead to repeated sprains or a lingering feeling that the ankle isn’t quite right.

Getting Back to Sport Safely

If your ankle sprain happens during a sport, getting back to play is often the main goal but it’s important to do it the right way.

Jumping straight back into training or matches too soon can increase the risk of re-injury. Even if the pain has settled, your ankle may still lack the strength, control, and reaction time needed for quick movements like cutting, jumping, or changing direction.

A proper return to sport should include:

  • Gradually reintroducing running and higher-impact movements
  • Practising sport-specific drills (e.g. agility, direction changes)
  • Building confidence in the ankle under pressure
  • Ensuring both sides are equally strong and stable
Taking a bit of extra time to rebuild properly can make a big difference, helping you return stronger and reducing the chances of the same injury happening again.

Where Physio Comes In

Physiotherapy helps bridge the gap between “it feels a bit better” and “it’s back to normal.”

Rather than just focusing on pain, rehab looks at how your ankle is functioning as a whole.

This can include:

  • Restoring strength around the ankle and lower leg
  • Improving balance and coordination
  • Addressing movement patterns that may have contributed to the injury
  • Guiding you back to sport or higher-level activity safely
It’s also about giving you a clear plan, so you know what to do at each stage instead of guessing.

A Few Simple Tips

  • Keep the ankle moving within comfort early on don’t let it stiffen up
  • Build back gradually rather than jumping straight into full activity
  • Don’t ignore that “wobbly” feeling it’s something that can be improved
  • Good footwear can help early on, especially if the ankle feels unsupported
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Looking Ahead

An ankle sprain might seem like a minor setback, but how you manage it early can make a big difference long term.

With the right approach, you can restore strength, stability, and confidence and reduce the risk of it happening again.

If your ankle still feels weak, stiff, or unreliable, even weeks after the injury, it’s worth getting it properly assessed. A bit of guidance at the right time can save you from ongoing issues later.

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