The first days: settle it down
In the first days after a sprain the goal is to settle pain and swelling while keeping the ankle gently moving. Relative rest, comfortable footwear and gradual weight bearing as tolerated work better than complete immobility, which tends to make the ankle stiff and slow the recovery down.
See a physiotherapist or doctor promptly if you cannot put weight on the leg, the swelling is severe or getting worse, or the ankle looks out of place. These signs deserve a proper assessment to rule out a fracture or a more serious ligament injury.
Rebuild strength and balance
Once the pain settles, rehabilitation shifts to loading. Calf strength, ankle mobility and balance work rebuild the capacity the ligaments and muscles need, and they retrain the reflexes that stop you rolling the ankle again.
Balance work may form part of an ankle rehabilitation program alongside strength and mobility exercises. Your physiotherapist can choose and progress exercises according to your assessment and symptoms.
Return to activity in stages
Coming back should be staged rather than rushed: walking first, then jogging, then change of direction, then full training. Progress when your ankle tolerates the current stage comfortably rather than on a fixed calendar date.
If the ankle still swells, aches or feels unstable during everyday activity, it is not ready for the next stage. A physiotherapist can test where you sit and set the milestones for you.
Physiotherapy for ankle rehabilitation
An assessment can help plan a staged return to walking, training and sport around your ankle's movement, strength and stability.
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Book An AppointmentThe information in this article is for general educational purposes only and is not intended as medical advice. Always consult a healthcare professional for specific health concerns.