Ankles are the unsung heroes of sport—absorbing impact, adjusting to terrain, and keeping you upright during quick pivots and sudden stops. But all it takes is one misstep, uneven landing, or awkward tackle to leave you with a sprain that lingers for weeks—or worse, becomes chronic instability.
If your ankle keeps rolling, swelling, or giving out, it’s time to understand what’s happening—and how physio can get you back on stable ground.
What Is It?
An ankle sprain is a stretch or tear of the ligaments that support the ankle joint—most commonly on the outside of the ankle (lateral ligaments). It often happens when the foot twists inward too far during movement.
In sport, it’s one of the most frequent injuries—and one of the most under-rehabbed, which is why repeat sprains are so common.
Anatomy
The ankle joint is made up of:
- Bones: tibia, fibula, and talus
- Ligaments: lateral (ATFL, CFL, PTFL) and medial (deltoid complex)
- Muscles & tendons: control movement and provide dynamic stability
The ATFL (anterior talofibular ligament) is most often injured in a typical inversion sprain. But deeper instability can also involve the peroneal tendons, joint capsule, and even bone bruising.
Symptoms
- Pain, swelling, and bruising around the outside of the ankle
- Tenderness when touching the joint
- Difficulty bearing weight or walking
- A feeling of the ankle being “loose” or prone to giving way
- Repeated rolling of the ankle, even during light activity
If your ankle doesn’t feel stable after a sprain—or if it’s been injured multiple times—you may have chronic ankle instability that needs targeted rehab.
Causes
- Improper rehab after a previous sprain
- Weakness in stabilising muscles, like the peroneals and glutes
- Poor proprioception (your brain’s map of your foot placement)
- Tight calves or limited ankle mobility
- High-risk sports with quick changes in direction—like basketball, netball, trail running, soccer, and tennis
Ignoring a minor sprain often creates long-term problems, including joint degeneration, tendon issues, or recurring pain.
Treatment
Acute management still follows the tried-and-true RICE method: rest, ice, compression, elevation. But that’s not where recovery ends—it's where it begins.
Physio rehab should include:
- Balance & proprioception drills to rewire neuromuscular control
- Strength training for foot, ankle, and hip stabilisers
- Manual therapy to improve mobility and reduce stiffness
- Sport-specific movement retraining to return safely to play
In more severe or chronic cases, taping, bracing, or even surgical consultation may be considered—but physio is always the first step.
Conclusion: Rebuild Confidence, One Step at a Time
An unstable ankle doesn’t just hold back your performance—it increases your risk of further injury with every step. The good news? It’s fixable. But it takes more than rest—it takes smart rehab and movement re-training.
Book a session with GroundUp Physio. We’ll assess your movement, target the root cause of your instability, and build a plan to get you back on solid ground—stronger than ever.
