Ankle Sprain Rehabilitation: A quick guide

Ankle sprains are common injuries that can cause pain, swelling, and limited mobility. While they can be frustrating, proper rehabilitation is essential to ensure a full recovery and prevent future injuries.

Depending on the severity of the injury, recovery can range from 1 week to 3 months! Regardless, the rehab principles are still the same.

Here’s a step-by-step guide to rehabilitating an ankle sprain effectively:

Phase 1: POLICE

Depending on the severity of the sprain, this phase can last from days to 1-2 weeks hours.

Here we are following the POLICE principle:

• Protection: Avoid aggravating the ankle too much to let it heal.
  

• Optimal Loading: Yes, we are able to begin loading the ankle in this phase! It just has to be the right type and amount of load.
  

• Ice: This can be for the first 24 hours. 20min on and off for a few rounds to manage pain. But we don't want to ice for too long as this can actually slow down recovery!
  

• Compression: Use a compression bandage to reduce swelling.
  

• Elevation: Keep the ankle elevated above heart level to minimise swelling.

Phase 2: Strength, Mobility, and Balance

Once the acute pain and swelling subside, start gentle range-of-motion exercises. Ankle circles and alphabet writing with your foot can help restore flexibility without putting too much strain on the ligaments.

We will also gradually incorporate strengthening exercises such as:

• Calf raises – Strengthen the ankle and foot muscles.

• Toe and heel walks – Improve stability.

• Resistance band exercises – Help rebuild strength in the ankle ligaments.

Rebuilding proprioception (your body’s awareness of position and movement) is crucial to prevent re-injury. Some balance exercises may include

• Single-leg stands – Hold for 30 seconds and increase the duration as you progress.

• Balance board exercises – Challenge your stability on an unstable surface.

• Dynamic movements – Such as hopping or agility drills to regain coordination.

As you progress through the rehab, these exercises become more challenging and advanced, ensuring you are ready to return to your sport or activity safely.

Phase 3: Gradual Return to Sport/Activity

This phase includes more advanced movements just as a progressive return to plyometrics, straight line running, agility, and sport-specific tasks (if relevant). It's important that we continue to build and maintain the strength and range of motion from the previous phase also.

Before returning to sports or regular physical activities, we need to ensure you can:

• Walk and jog pain-free.

• Perform lateral movements/agility without discomfort (if relevant).

• Complete sport-specific drills with confidence. If needed, an ankle brace or taping can provide extra support during this transition.

Preventing Future Sprains

To reduce the risk of re-injury, maintain ankle strength and flexibility with ongoing exercises. Proper footwear and consistent taping/bracing will also reduce the risk of future sprains.